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Hamstrings · Band · Beginner

How to do Band Stiff Leg Deadlift

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.

Band Stiff Leg Deadlift demonstration
Primary muscles
Hamstrings and Glutes
Also works
Lower back
Equipment
Band
Level
Beginner
Category
Legs

How to do Band Stiff Leg Deadlift, step by step

  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.

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Muscles worked

Band Stiff Leg Deadlift works your hamstrings and glutes as the main movers, with help from your lower back.

Track Band Stiff Leg Deadlift in SPLYT

Band Stiff Leg Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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