TETSUBand Stiff Leg Deadlift
The Band Stiff Leg Deadlift is a band exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringslower back
band
How to do the Band Stiff Leg Deadlift
- 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.
- Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
- As you lower, push your hips back and allow your knees to bend slightly.
- Lower the band towards the ground, feeling a stretch in your hamstrings.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Stiff Leg Deadlift work?
The Band Stiff Leg Deadlift primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Band Stiff Leg Deadlift?
You need a band to perform the Band Stiff Leg Deadlift.
How many sets and reps of the Band Stiff Leg Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Stiff Leg Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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