How to do the Band Straight Back Stiff Leg Deadlift
Band Straight Back 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 Straight Back Stiff Leg Deadlift demonstration · © GymiaFit
Band Straight Back 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 Straight Back Stiff Leg Deadlift step by step
- 1Stand with your feet shoulder-width apart and place the band around your upper legs.
- 2Hold the band with both hands in front of your thighs, palms facing your body.
- 3Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
- 4Feel the stretch in your hamstrings as you lower the band.
- 5Engage your glutes and hamstrings to lift your body back up to the starting position.
- 6Repeat for the desired number of repetitions.
Band Straight Back Stiff Leg Deadlift — questions
What muscles does the Band Straight Back Stiff Leg Deadlift work?
The Band Straight Back 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 Straight Back 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 Straight Back 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 Straight Back Stiff Leg Deadlift?
Band Squat Row, Band 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 Straight Back 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.