The band stiff leg deadlift is a lower body exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It uses a resistance band to provide tension throughout the movement, focusing on hip hinging and posterior chain activation.
Also Works
HamstringsLower Back
How to Perform
1
Stand with your feet shoulder-width apart and place the band around your ankles.
2
Hold the band with both hands in front of your thighs, palms facing your body.
3
Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
4
As you lower, push your hips back and allow your knees to bend slightly.
5
Lower the band towards the ground, feeling a stretch in your hamstrings.
6
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Stand on the band and hinge at the hips, pushing your glutes back while keeping your legs nearly straight.
•Let the band stretch as you lower your torso, feeling a deep Hamstring Stretch before driving the hips forward.
•Keep your back flat and your chest up throughout the entire movement.
Common Mistakes
•Rounding the lower back as you hinge forward, which puts the lumbar spine at risk.
•Bending the knees too much, turning a stiff-leg Deadlift into a conventional Deadlift.
•Not hinging deep enough to get a full Hamstring Stretch before standing back up.