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Exercise 1010 · REF KUaoUV8

Band Straight Leg Deadlift exercise animation

Band Straight Leg Deadlift

Category
Back
Equipment
Band
Target
Spine

The band straight leg deadlift keeps the legs nearly locked out, putting more emphasis on the hamstrings and less on the quads compared to a conventional deadlift. Because it's band resistance rather than a barbell, the tension builds progressively rather than being heaviest off the floor. Hinge at the hips and keep the bar or handle close to the legs throughout.

How to Do the Band Straight Leg Deadlift

  1. Stand with your feet shoulder-width apart and place the band around your feet.
  2. Hold the band with both hands, palms facing your body, and keep your arms straight.
  3. Engage your core and maintain a slight bend in your knees.
  4. Slowly hinge forward at your hips, keeping your back straight and chest lifted.
  5. Lower the band towards the ground while keeping your legs straight.
  6. Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

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

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine Exercise Ball Hug Exercise Ball Hug Stability Ball · Spine

Equipment Alternatives

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

Hyperextension Hyperextension Body Weight · Spine Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Band Straight Leg Deadlift work?
The Band Straight Leg Deadlift primarily targets the spine, with the hamstrings and glutes assisting.
What equipment do I need for the Band Straight Leg Deadlift?
The Band Straight Leg Deadlift is done with a band.
What's a good alternative to the Band Straight Leg Deadlift?
If you don't have access to a band, the Hyperextension targets the same spine using body weight instead.