Band Single stiff leg deadlift

Band Single stiff leg deadlift

The Band Single Stiff Leg Deadlift is a fantastic compound exercise that primarily targets the hamstrings, glutes, and lower back. As the name implies, this exercise involves using a resistance band to add additional tension and challenge to the movement. It is an excellent choice for individuals looking to strengthen their posterior chain and improve their balance and stability. To perform this exercise, you will need a resistance band and a sturdy anchor point to secure the band. Begin by placing the resistance band around the foot of your working leg and make sure it is securely attached to the anchor point behind you. Stand tall with your feet hip-width apart and engage your core for stability. Next, while maintaining a slight bend in your knee, hinge forward at the hips, reaching your working leg behind you while simultaneously extending your opposite leg straight out in front of you. Keep your back flat and your core tight, ensuring that you maintain a neutral spine throughout the movement. As you lower your torso towards the ground, you should feel a stretch in your hamstrings. Once you reach a comfortable range of motion or feel a slight stretch, engage your glutes and hamstrings to reverse the movement and return to the starting position. Performing the Band Single Stiff Leg Deadlift regularly can help improve balance, stability, and overall lower body strength. As with any exercise, it's important to start with light resistance and gradually progress as your strength improves. Remember to listen to your body, maintain proper form, and consult with a fitness professional if you have any concerns or pre-existing conditions.


  • Start by standing with your feet shoulder-width apart and place a resistance band around your left foot.
  • Hold the other end of the resistance band in your right hand, and keep your right hand at your side.
  • Engage your core, keep your back straight, and lift your left leg slightly off the ground behind you.
  • Slightly bend your right knee and hinge forward at your hips, lowering your torso while lifting your left leg straight back.
  • Lower your torso until it is parallel to the ground, maintaining a straight back throughout the movement.
  • Pause for a moment at the bottom and squeeze your glutes.
  • Slowly rise back up to the starting position by contracting your glutes and hamstrings, while keeping your left leg lifted.
  • Repeat the movement for the desired number of repetitions and then switch sides to work the other leg.

Tips & Tricks

  • Make sure to engage your core throughout the movement to maintain stability and control.
  • Focus on hinging at your hips and keeping your back straight to target your hamstrings and glutes effectively.
  • Start with a lighter band and gradually increase resistance as you become more comfortable with the exercise.
  • Maintain a slow and controlled movement to enhance muscle activation and prevent injury.
  • To challenge your balance and stability, try performing the exercise while standing on one leg.
  • Don't forget to breathe throughout the exercise to oxygenate your muscles and promote endurance.
  • If you experience any lower back pain, reduce the range of motion or consult with a fitness professional for proper form guidance.
  • Add variety to your workout routine by incorporating different foot positions, such as wide stance or staggered stance, to target different muscle groups.
  • Track your progress by recording the weight, sets, and repetitions performed during each session to ensure consistent improvement.
  • Always warm up before performing the exercise to prepare your muscles and joints for the movement.


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