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Band straight back stiff leg deadlift

Band straight back stiff leg deadlift

The band straight back stiff leg deadlift is a dynamic and challenging exercise that primarily targets your posterior chain muscles - specifically, your hamstrings, glutes, and lower back. This exercise is a variation of the traditional stiff leg deadlift, but with the added resistance of a band. It can be performed using either a resistance band or a looped band tied around a sturdy anchor. The benefits of incorporating the band straight back stiff leg deadlift into your workout routine are numerous. By focusing on maintaining a straight back throughout the movement, you engage your core muscles and improve your overall posture. The exercise also helps to strengthen and tone your hamstrings, which are vital for everyday movements such as walking, running, and bending. The inclusion of the resistance band intensifies the exercise by providing a constant tension on your muscles throughout the entire range of motion. This added resistance challenges your muscles in both the eccentric (lowering) and concentric (lifting) phases of the exercise, resulting in increased strength and muscle growth. When performing the band straight back stiff leg deadlift, it is essential to maintain proper form and technique. Always start with a lighter resistance and gradually increase the challenge as you become more comfortable and confident with the movement. As with any exercise, listen to your body and avoid pushing through any pain or discomfort. Incorporating the band straight back stiff leg deadlift into your fitness routine can help you build a stronger posterior chain, improve your stability, and enhance your overall functional strength. Remember to consult with a fitness professional to ensure you are performing exercises correctly and to tailor the exercise program to your specific needs and goals.


  • Stand with your feet hip-width apart and place a resistance band under the arches of your feet.
  • Hold the ends of the band in each hand with your palms facing your thighs.
  • Initiate the movement by hinging at the hips and slowly lowering your torso forward.
  • Maintain a straight back throughout the movement, engaging your core and keeping your shoulders pulled back.
  • Allow your arms to hang straight down, feeling tension in the resistance band.
  • Lower your torso until you feel a stretch in the hamstrings, but avoid rounding your back.
  • Squeeze your glutes and push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a straight back throughout the exercise to engage your posterior chain effectively.
  • Engage and activate your glutes by squeezing them at the top of the movement.
  • Keep your core tight and braced to stabilize your body during the exercise.
  • Control the tempo of the movement by lowering the band slowly and with control.
  • Avoid rounding your back or lifting with your lower back; the emphasis should be on the hamstrings and glutes.
  • Use a resistance band that challenges you, but still allows you to maintain proper form.
  • Remember to warm up before starting the exercise to prepare your muscles for the movement.
  • Incorporate this exercise into your leg day routine to target your hamstrings and glutes effectively.
  • Don't rush the movement; focus on quality and proper form over speed.
  • Listen to your body and adjust the resistance and the range of motion to fit your fitness level and comfort.


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