How to do the Band Straight Leg Deadlift
Band Straight Leg Deadlift is a beginner multi-joint compound pulling exercise targeting the Spine in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Band Straight Leg Deadlift demonstration · © GymiaFit
Band Straight Leg Deadlift at a glance
- Primary muscles
- Spine
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Straight Leg Deadlift step by step
- 1Stand with your feet shoulder-width apart and place the band around your feet.
- 2Hold the band with both hands, palms facing your body, and keep your arms straight.
- 3Engage your core and maintain a slight bend in your knees.
- 4Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- 5Lower the band towards the ground while keeping your legs straight.
- 6Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Straight Leg Deadlift — questions
What muscles does the Band Straight Leg Deadlift work?
The Band Straight Leg Deadlift primarily targets the Spine. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Band Straight 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 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 Leg Deadlift?
Lower Back Curl, Band Assisted Pull-up, Band Close-grip Pulldown 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 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.