How to do the Band Stiff Leg Deadlift
Band Stiff Leg Deadlift is a beginner multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Band Stiff Leg Deadlift demonstration · © GymiaFit
Band Stiff Leg Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Stiff Leg Deadlift step by step
- 1Stand with your feet shoulder-width apart and place the band around your ankles.
- 2Hold the band with both hands in front of your thighs, palms facing your body.
- 3Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
- 4As you lower, push your hips back and allow your knees to bend slightly.
- 5Lower the band towards the ground, feeling a stretch in your hamstrings.
- 6Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
- 7Repeat for the desired number of repetitions.
Band Stiff Leg Deadlift — questions
What muscles does the Band Stiff Leg Deadlift work?
The Band Stiff Leg Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Band Stiff Leg Deadlift?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Stiff Leg Deadlift suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Stiff Leg Deadlift?
Band Squat Row, Band Straight Back Stiff Leg Deadlift, Trap Bar Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Stiff Leg Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.