Back Exercise · Band
Band Straight Leg Deadlift
This Band Straight Leg Deadlift reference describes the demonstrated support position and movement. Match the steps to the demonstration before adding range or resistance.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Band Straight Leg Deadlift
- Stand with your feet shoulder-width apart and loop the band under your feet.
- Grip the band with both hands, palms facing your body, and keep your arms straight.
- Brace your core and hold a slight bend in your knees.
- Slowly hinge forward from your hips, keeping your back straight and chest lifted.
- Lower the band toward the floor while keeping your legs straight.
- Pause briefly at the bottom, then squeeze your glutes and hamstrings to rise back to the starting position.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the spine.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
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.
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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.
Movement focus
Check the support position and trunk movement shown in this demonstration. Similar-looking back exercises can move the trunk, hips or legs; follow this guide rather than assuming they use the same action.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
Related trunk movements
Back Extension On Exercise Ball
Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Rotation
Exercise Ball Hug
FAQ
- What should I check before the Band Straight Leg Deadlift?
- Check which parts of the body are supported and which parts move in this demonstration. Back and trunk movements use different positions; follow the specific steps rather than copying another exercise.
- What equipment do I need for the Band Straight Leg Deadlift?
- You do the Band Straight 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 Straight 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 Straight 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.