The one thing that decides whether this feels like a deadlift or a stretchy mess is where you set the tension. Stand on the band with feet hip-width apart, planted evenly, so there's already some pull on the band even before you bend down. Hinge at your hips, not your knees, letting the band lengthen as your torso lowers and your hips push back. Keep it close to your shins the whole way, back flat rather than rounded. As you stand back up, the band fights hardest right at lockout, so drive your hips forward hard through that last stretch. Reset to the same standing width every rep so the tension stays consistent.

PLANS THAT USE IT 8

Band Push / Pull / Legs — Strength (V1)3× / week · beginner

Band Upper / Lower — Balanced (V1)2× / week · beginner

Band Upper / Lower — Density (V2)2× / week · intermediate

Band Full Body — Classic (V1)2× / week · beginner

Band Full Body — Functional (V2)2× / week · intermediate

Band Bro Split — Classic (V1)4× / week · beginner

Band Bro Split — Endurance (V2)4× / week · intermediate

Band Push / Pull / Legs — Endurance (V2)3× / week · intermediate