Band Stiff Leg Deadlift

Band Stiff Leg Deadlift


This exercise involves standing with a barbell in front of your thighs, then hinging at the hips to lower the bar down towards your feet while keeping your legs straight. It primarily targets the hamstrings and glutes.

Muscle Group

Equipment Required

Band Stiff Leg Deadlift Instructions

  1. Stand with your feet shoulder-width apart and place a resistance band under the arches of your feet.
  2. Hold the ends of the band with both hands and keep your arms straight.
  3. Engage your core and hinge at the hips, pushing your butt back and lowering your torso towards the ground.
  4. Keep your back straight and your knees slightly bent throughout the movement.
  5. Lower the weight until you feel a stretch in your hamstrings, then squeeze your glutes and pull your hips forward to return to the starting position.
  6. Repeat for the desired number of reps.

Band Stiff Leg Deadlift Form & Visual

Band Stiff Leg Deadlift

Band Stiff Leg Deadlift Benefits

  • Targets the hamstrings, glutes, and lower back muscles
  • Improves hip mobility and flexibility
  • Increases strength and stability in the posterior chain
  • Helps prevent injury by strengthening the muscles that support the spine
  • Can be modified for different fitness levels by adjusting the resistance band or weight used

Band Stiff Leg Deadlift Muscles Worked

  • Hamstrings
  • Glutes
  • Lower back
  • Core

Band Stiff Leg Deadlift Variations & Alternatives