Band Stiff Leg Deadlift 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Stiff Leg Deadlift is a resistance-band exercise designed primarily to target the glutes while also engaging the hamstrings as a secondary muscle group. Performed by standing on a band with feet shoulder-width apart and holding the ends in both hands, the exercise emphasizes a controlled hip hinge motion. By pushing the hips back and lowering the torso while keeping the back straight and knees slightly bent, the glutes and hamstrings are stretched and activated. The movement is completed by contracting the glutes to return to the starting position, making it a compound, bilateral hinge exercise that strengthens the posterior chain effectively using minimal equipment.
How to Perform
Position your feet about shoulder-width apart and place a resistance band securely under the arches of your feet.
Grab the ends of the band with both hands, keeping your arms fully extended and relaxed.
Tighten your core and begin to hinge at your hips, shifting your glutes backward as you slowly lower your upper body toward the floor.
Maintain a straight, neutral spine and keep a slight bend in your knees to protect your joints throughout the movement.
Continue lowering until you feel a gentle stretch along your hamstrings, making sure not to round your back.
Drive through your heels and contract your glutes to lift your torso back to the starting position, keeping the movement controlled.
Repeat for the planned number of repetitions, focusing on smooth, deliberate motions rather than speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to protect your lower back.
Avoid rounding your spine; maintain a straight, neutral back from head to tailbone.
Focus on hinging at the hips, not bending at the waist, to target the glutes properly.
Keep a slight bend in your knees to reduce strain on your joints and hamstrings.
Lower the torso slowly and under control to feel the stretch in the hamstrings.
Drive through your heels and squeeze your glutes at the top to maximize glute activation.
Avoid using momentum or jerking the band, as this reduces effectiveness and increases injury risk.
Choose a band with appropriate resistance—too light won’t challenge the muscles, too heavy may compromise form.
How Not to Perform
Do not round or arch your lower back, as this can strain your spine and reduce glute engagement.
Avoid bending excessively at the waist instead of hinging at the hips, which shifts tension away from the glutes.
Do not lock your knees completely; this can stress your hamstrings and knees.
Avoid letting the resistance band slip under your feet or hands, which can cause loss of control and potential injury.
Do not use momentum to lift or lower your torso; jerky movements decrease effectiveness and increase risk of injury.
Avoid letting your shoulders collapse forward; keep them back and down to maintain proper posture.
Do not lift your head excessively or look upward, which can strain the neck and misalign the spine.
Avoid using a band that is too heavy, as it may compromise your form and take tension off the glutes.
Do not shorten the range of motion too much; failing to hinge fully reduces hamstring stretch and glute activation.
Avoid holding your breath; maintain steady breathing to support core stability and energy efficiency.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
