Fitwill stands in solidarity with Ukraine

Band stiff leg deadlift

Band stiff leg deadlift

The band stiff leg deadlift is a fantastic compound exercise that primarily targets the hamstrings and glutes. It is a variation of the traditional stiff leg deadlift, where you add resistance by using resistance bands. This exercise not only helps to develop strong and powerful posterior chain muscles, but it also enhances hip mobility and stability. By incorporating resistance bands into the stiff leg deadlift, you are increasing the resistance throughout the entire range of motion. This added tension helps to engage the muscles more effectively, leading to greater muscle activation and development. Additionally, the bands create a variable resistance that challenges your muscles at different points in the exercise, making it more challenging and promoting muscular growth. Performing the band stiff leg deadlift also engages your core muscles for stabilization, as well as secondary muscles such as the lower back and calves. It is essential to maintain proper form and technique while performing this exercise to prevent any unnecessary strain or injury. Start with lighter resistance bands and gradually increase the tension as you become more comfortable and stronger. Integrating the band stiff leg deadlift into your workout routine can help improve your overall lower body strength, increase muscle mass, and boost athletic performance. Remember, it is always best to consult with a fitness professional to ensure proper form and technique, as well as to determine the appropriate resistance bands for your fitness level. Keep challenging yourself, and soon you'll reap the benefits of this powerful exercise.


  • To perform the band stiff leg deadlift exercise, follow these steps:
  • 1. Start by standing on a resistance band with your feet hip-width apart. Hold the band with an overhand grip, ensuring that there is tension in the band.
  • 2. Engage your core and maintain a slight bend in your knees throughout the movement.
  • 3. Slowly hinge forward at the hips while keeping your back straight, pushing your hips back and allowing the band to stretch.
  • 4. Continue to lower your torso until you feel a stretch in your hamstrings. Make sure to keep your spine neutral and avoid rounding your back.
  • 5. Pause for a brief moment at the bottom of the movement, then slowly return to the starting position by driving your hips forward and squeezing your glutes.
  • 6. Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout the movement.
  • Note: It's important to start with a lighter resistance band and gradually increase the tension as you become more comfortable with the exercise.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to avoid putting excessive strain on your lower back.
  • Engage your glutes and hamstrings by driving your hips back as you lower the band toward the ground.
  • Keep a slight bend in your knees to prevent hyperextension and strain on the knee joints.
  • Maintain tension in the band by not fully locking out your knees at the top of the movement.
  • Control the descent and ascent of the band to maximize muscle engagement and minimize risk of injury.
  • Start with lighter resistance bands and gradually increase the tension as you get stronger and more comfortable with the movement.
  • Focus on proper breathing by inhaling during the eccentric (lowering) phase and exhaling during the concentric (lifting) phase.
  • Use a mirror or have someone watch your form to ensure you are performing the exercise correctly.
  • Incorporate this exercise into a well-rounded lower body workout routine for balanced strength and development.
  • Monitor your progress by tracking the weight, sets, and repetitions you perform to ensure you are progressively challenging yourself.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts