PlanWorkouts

Exercise 1023 · REF lHeUULr

Band Straight Back Stiff Leg Deadlift exercise animation

Band Straight Back Stiff Leg Deadlift

Category
Upper Legs
Equipment
Band
Target
Glutes

This variation emphasizes keeping the back flat and neutral throughout the hip hinge, which is the actual technical challenge of any stiff leg deadlift — the hamstring stretch only works if the spine stays still while the hips do the moving. It's worth practicing at low resistance until the pattern is automatic. Rounding the back to reach further doesn't add range, it just risks the lower back.

How to Do the Band Straight Back Stiff Leg Deadlift

  1. Stand with your feet shoulder-width apart and place the band around your upper legs.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
  4. Feel the stretch in your hamstrings as you lower the band.
  5. Engage your glutes and hamstrings to lift your body back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Band Straight Back Stiff Leg Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Straight Back Stiff Leg Deadlift work?
The Band Straight Back Stiff Leg Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Band Straight Back Stiff Leg Deadlift?
The Band Straight Back Stiff Leg Deadlift is done with a band.
What's a good alternative to the Band Straight Back Stiff Leg Deadlift?
If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.