Band Straight Leg Deadlift
Description
The band straight-leg deadlift is a hip hinge exercise where you stand on a resistance band and hinge forward with straight legs, then stand up against the band tension. It targets the hamstrings and glutes with constant band resistance, mimicking a barbell stiff-leg deadlift.
Muscle Group
Equipment Required
Band Straight Leg Deadlift Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Hold both ends of the band at your sides or in front of your thighs.
- Keep your legs straight (just a slight knee bend). Back flat.
- Hinge at the hips, pushing your butt back and lowering your torso toward the floor.
- Lower until you feel a deep stretch in your hamstrings.
- Drive your hips forward to stand up against the band tension.
- Squeeze your glutes at the top.
- Use a thicker band for more resistance. Aim for 10 to 15 reps.
Band Straight Leg Deadlift Form & Visual
Band Straight Leg Deadlift Benefits
- Builds hamstring and glute strength at home
- Constant band tension throughout
- Teaches the hip hinge pattern
- Highly portable
- Easy to scale
- Useful when no barbell is available
Band Straight Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core (stabilizer)
Band Straight Leg Deadlift Variations & Alternatives
- Barbell Straight-Leg Deadlift
- Band Stiff-Leg Deadlift
- Band Pull-Through
- Band Good Morning
- Band Romanian Deadlift
