Upper Legs Exercise · Band

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Band Stiff Leg Deadlift

The band stiff leg deadlift trains the hamstrings and glutes through a hip hinge with the knees mostly locked, stretching the hamstrings harder than a regular deadlift where the knees bend more. It's a useful hamstring-focused accessory when you don't want to load the spine with a barbell. Keep a slight bend in the knees rather than locking them completely, which protects against hyperextension.

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Category

Upper Legs

Equipment

Band

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Stiff Leg Deadlift

1. Stand with your feet shoulder-width apart and loop the band around your ankles.
2. Grip the band with both hands in front of your thighs, palms facing your body.
3. With your back straight and core braced, hinge at the hips and slowly lower your torso toward the floor.
4. As you lower, push your hips backward and let your knees bend slightly.
5. Continue lowering the band toward the floor until you feel a stretch in your hamstrings.
6. Pause briefly at the bottom, then drive through your glutes and hamstrings to raise your torso back to the starting position.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Stiff Leg Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Barbell Deadlift Barbell · Glutes Cable Deadlift Cable · Glutes Dumbbell Deadlift Dumbbell · Glutes

FAQ

What muscles does the Band Stiff Leg Deadlift work?

The Band Stiff Leg Deadlift mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band Stiff Leg Deadlift?

You do the Band Stiff Leg Deadlift with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Stiff Leg Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Stiff Leg Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Band Stiff Leg Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.