Trainer
Get the app

Reverse Band Sumo Deadlift

Learn how to do reverse band sumo deadlift with a clear setup, controlled movement, and a technique you can repeat.

All legsBarbell5 technique steps

See the movement
Reverse Band Sumo Deadlift: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do reverse band sumo deadlift

  1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
  2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Reverse Band Sumo Deadlift exercise illustration

Reverse Band Sumo Deadlift: muscles worked

Primary focus: hamstrings and glutes. Supporting muscles: Forearms, Back.

BackForearmsHamstringsGlutesAll legs
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do reverse band sumo deadlift?

Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.

What muscles does reverse band sumo deadlift work?

Reverse Band Sumo Deadlift primarily trains the hamstrings and glutes, with the forearms and back contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for reverse band sumo deadlift?

Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.

What can I do instead of reverse band sumo deadlift?

Related options include Sumo Deadlift, Sumo Deadlift with Bands, Romanian Deadlift. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing reverse band sumo deadlift and the related movements above to compare equipment and technique choices.

Your body. Your next move.
Trainer’s athletic graphite mannequin
Preparing the interactive view…

Explore another muscle.

Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.

Chest37Shoulders41Biceps16Forearms1Core34Quads39Calves11
Browse every exercise