Band Single Stiff Leg Deadlift with Single Arm Row

Band Single Stiff Leg Deadlift with Single Arm Row

The Band Single Stiff Leg Deadlift with Single Arm Row is an excellent compound exercise that targets multiple muscle groups in your lower body, core, and upper back. This exercise combines the benefits of a stiff leg deadlift and a single arm row, making it highly effective for both strength and stability. To perform this exercise, you will need a resistance band. Begin by standing on the center of the band with your feet shoulder-width apart. Hold the band's handles in one hand, and let the band rest against the front of your thighs. Next, hinge forward from your hips while keeping your back straight and your core engaged. Simultaneously, raise your non-working arm out to the side for balance. Continue lowering your torso until it is parallel to the floor or until you feel a stretch in your hamstrings. As you hinge forward, drive your working leg backward while maintaining a slight bend in the knee. This movement will activate your glutes, hamstrings, and lower back. At the bottom of the movement, you should feel a gentle pull in your hamstrings. To complete the exercise, engage your upper back muscles and perform a single arm row by pulling your elbow in a straight line towards the ceiling. Focus on squeezing your shoulder blades together at the top of the movement before slowly lowering the band back to the starting position. Remember, proper form is crucial in this exercise to prevent injury and maximize its benefits. It's essential to engage your core, maintain a neutral spine, and ensure a smooth, controlled motion throughout the entire exercise. Incorporating the Band Single Stiff Leg Deadlift with Single Arm Row into your routine will improve your strength, stability, and overall body composition.


  • Start by standing with your feet hip-width apart and a resistance band securely anchored in front of you at about waist height.
  • Hold the resistance band with one hand, palms facing inwards, and stand on the band with the same side foot as the hand you are holding the band with.
  • Keeping your back straight and core engaged, hinge forward at the hips, pushing your hips back and extending one leg straight behind you.
  • Simultaneously, initiate a single arm row by pulling the resistance band towards your ribcage, squeezing your shoulder blades together.
  • Pause for a brief second at the top of the movement, then slowly reverse the motion, extending your arm and lowering your leg back down.
  • Repeat the movement for the desired number of repetitions, then switch sides and repeat with the opposite arm and leg.
  • Perform the exercise with slow and controlled movements, focusing on engaging the targeted muscles throughout the entire range of motion.
  • Maintain a neutral spine, avoiding rounding or arching your back.
  • Keep your shoulders relaxed and avoid shrugging or hunching forward during the rowing portion of the exercise.
  • Remember to breathe steadily throughout the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.
  • Adjust the resistance of the band as needed to challenge yourself appropriately.

Tips & Tricks

  • Ensure you have proper form and technique to avoid injury
  • Engage your core throughout the entire movement
  • Use a resistance band that provides enough tension to challenge your muscles
  • Focus on maintaining a stable and neutral spine
  • Squeeze your glutes and engage your hamstrings during the deadlift portion
  • Keep your shoulder blades pulled down and back during the row
  • Control the movement and avoid using momentum
  • Breathe out during the exertion phase and breathe in during the relaxation phase
  • Start with lighter bands and gradually increase resistance as you get stronger
  • Listen to your body and give yourself enough rest and recovery between workouts


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