Band Straight-Back Stiff Leg Deadlift
Strengthen your posterior chain! The Band Straight-Back Stiff Leg Deadlift targets hamstrings and glutes with resistance. Great for all levels.
The Band Straight-Back Stiff Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: resistance bands.
Required Equipment
Band Straight-Back Stiff Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Band Straight-Back Stiff Leg Deadlift Variations and Alternatives
How to do the Band Straight-Back Stiff Leg Deadlift
Band Straight Back Stiff Leg Deadlift
Non-slip surface or mat (optional for comfort)
Starting Position
Setup the Resistance Band: Stand with your feet shoulder-width apart. Place the center of the resistance band under your feet.
Grip the Band: Bend down and grab the ends of the band with both hands, keeping your arms straight. Your palms should face your body.
Body Position: Stand tall with your chest lifted and shoulders back. Your back should be straight, not rounded. Keep your head in a neutral position, looking straight ahead.
Movement Instructions
Hinge at the Hips: With your knees slightly bent, hinge at your hips and push your buttocks back. Keep your back straight as you lower your torso towards the ground. Make sure your arms remain straight and the band stays taut.
Lower Your Torso: Go down until you feel a stretch in your hamstrings (the back of your thighs). Do not let your back round; maintain a straight spine throughout the movement.
Return to Starting Position: Engage your glutes and hamstrings to pull yourself back up to the starting position. Keep your torso straight and the band under control throughout the movement.
Repeat: Perform the desired number of repetitions, ensuring to maintain proper form.
Tips
Focus on the hinge movement rather than bending at your waist.
Breathe in as you lower your body and breathe out as you rise back up.
Start with a lighter resistance band to perfect your form before progressing to a stronger one.
Band Straight-Back Stiff Leg Deadlift FAQs
What muscles does the Band Straight-Back Stiff Leg Deadlift work?
The Band Straight-Back Stiff Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Band Straight-Back Stiff Leg Deadlift?
Resistance bands.
Is the Band Straight-Back Stiff Leg Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Straight-Back Stiff Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Straight-Back Stiff Leg Deadlift variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Deadlift, Band Good-Morning and Band Pull Through.
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