Band straight leg deadlift

Band straight leg deadlift

The band straight leg deadlift is an effective compound exercise that targets the posterior chain muscles, including your hamstrings, glutes, and lower back. This exercise adds an extra challenge by incorporating resistance bands, which help engage your muscles throughout the entire range of motion. The band straight leg deadlift is not just about building strength; it also helps improve your posture and stability. When performing the band straight leg deadlift, it is important to maintain proper form and control. Start by standing with your feet shoulder-width apart, toes slightly turned out, and the resistance band securely anchored under your feet. Hold the handles of the band with an overhand grip, hands shoulder-width apart. Keeping your back straight and core engaged, hinge forward at your hips while simultaneously raising your straightened legs behind you. Make sure to maintain a slight bend in your knees to avoid hyperextension. Control the movement as you lower your torso and legs, feeling the stretch in your hamstrings. Reverse the movement by squeezing your glutes and pushing through your heels to return to the starting position. Remember to adjust the resistance band tension according to your fitness level and gradually increase it as you progress. Adding the band to the straight leg deadlift can provide an extra challenge and increase muscle activation. However, always prioritize proper form and start with a lighter band if you are new to this exercise. Incorporate the band straight leg deadlift into your lower body workout routine to strengthen your posterior chain muscles, improve your hip hinge movement pattern, and enhance your overall athletic performance. As always, consult with a fitness professional to ensure this exercise is suitable for your individual fitness goals and needs.


  • Start by standing with your feet hip-width apart on top of a resistance band.
  • Hold the handles of the resistance band in each hand, with your palms facing towards your body.
  • Engage your core by tightening your abdominal muscles.
  • Keeping a slight bend in your knees, hinge forward at your hips, pushing your buttocks back.
  • Continue lowering your upper body towards the floor while keeping your back straight.
  • Lower the resistance band towards the ground as you lower your upper body.
  • Once you feel a stretch in your hamstrings and your back is almost parallel to the ground, pause for a second.
  • Push through your heels, engage your glutes, and lift your upper body back up to the starting position.
  • At the top of the movement, squeeze your glutes and push your hips forward.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining a stable core and neutral spine throughout the movement.
  • Use a resistance band that provides adequate tension to challenge your leg muscles.
  • Initiate the movement by hinging at the hips and keeping your back straight.
  • Keep a slight bend in your knees to avoid locking them out during the exercise.
  • Engage your glutes and hamstrings to lift your body back up to a standing position.
  • Exhale as you lift the band, and inhale as you lower it back down.
  • Avoid jerking or using momentum to perform the exercise; aim for controlled and smooth movements.
  • As you lower the band, focus on feeling a stretch in your hamstrings.
  • Progressively increase the resistance of the band as you get stronger.
  • Don't forget to warm up before performing the exercise and stretch afterwards to prevent injury.


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