TETSUBand Stiff Leg Deadlift vs Swimmer Kicks
The Band Stiff Leg Deadlift and the Swimmer Kicks both train the glutes as their primary muscle. The Band Stiff Leg Deadlift uses a band while the Swimmer Kicks are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Stiff Leg Deadlift | Swimmer Kicks | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and lower back | hamstrings, quadriceps and calves |
| Equipment | band | bodyweight |
| Steps in our guide | 7 | 5 |
How each one starts
Band Stiff Leg Deadlift — first steps
- Stand with your feet shoulder-width apart and place the band around your ankles.
- Hold the band with both hands in front of your thighs, palms facing your body.
Swimmer Kicks — first steps
- Lie face down on a mat with your arms extended overhead.
- Engage your core and lift your chest and legs off the ground simultaneously.
Full step-by-step guides are linked below.
Which should you choose?
The Band Stiff Leg Deadlift gives accommodating resistance that peaks at the top of the range. The Swimmer Kicks need no equipment and scale through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Band Stiff Leg Deadlift better than the Swimmer Kicks?
Neither is universally better — both train the glutes as the primary mover. The Band Stiff Leg Deadlift gives accommodating resistance that peaks at the top of the range, while the Swimmer Kicks need no equipment and scale through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Stiff Leg Deadlift and the Swimmer Kicks in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Stiff Leg Deadlift and the Swimmer Kicks work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings and lower back for the Band Stiff Leg Deadlift versus hamstrings, quadriceps and calves for the Swimmer Kicks.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.