Banded Deadlifts + Glider Hamstring Curls
Banded Deadlifts + Glider Hamstring Curls
Equipment: Latex Loop Resistance Band + Dual Sided Disc Gliders
Difficulty: Intermediate to Advanced
Target Muscles: Hamstrings, glutes, lower back, core
How to Perform Banded Deadlifts + Glider Hamstring Curls
Step-by-Step Instructions:
- Perform 12-15 banded deadlifts (band around thighs, hinge at hips, push knees out)
- After completing deadlifts, immediately transition to glider hamstring curls
- Lie on back, place gliders under heels
- Lift hips into bridge, curl heels toward glutes
- Perform 10-12 hamstring curls
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 deadlifts + 8 curls)
- Intermediate: 3-4 circuits (12 deadlifts + 10 curls)
- Advanced: 4-5 circuits (15 deadlifts + 12 curls)
Form Tips:
- Keep back flat during deadlifts
- Push knees out against band
- Keep hips elevated during curls
- Control the gliders throughout
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Rounding back during deadlifts
- Letting knees cave inward
- Letting hips drop during curls
- Moving too quickly on gliders
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Reduce range of motion or rest longer between circuits
- Harder: Increase reps, single-leg curls, or slow tempo
Benefits:
- Complete posterior chain workout
- Builds strong hamstrings and glutes
- Improves hip hinge pattern
- Great for injury prevention
- Time-efficient training
- Functional strength development