The band straight back 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 and requires maintaining a straight back while hinging at the hips, focusing on posterior chain strength.
Also Works
HamstringsLower Back
How to Perform
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.
Pro Tips
•Focus on maintaining a perfectly flat back as you hinge forward, avoiding any rounding of the upper or lower spine.
•Push your hips back as far as possible and feel a deep Hamstring Stretch before reversing the movement.
•Drive your hips forward explosively at the top and squeeze the glutes to full lockout.
Common Mistakes
•Rounding the back despite the exercise name emphasizing a straight back, which defeats the purpose.
•Not pushing the hips back far enough, which limits the Hamstring Stretch and hip hinge depth.
•Bouncing out of the bottom position instead of pausing briefly in the stretched position.
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