Band Stiff Leg Deadlift

Advanced

Glutes

Band

Use accommodating band tension to build muscle you built on purpose: Band Stiff Leg Deadlift fits into any lower-body session.

How to do 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.

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Band Stiff Leg Deadlift Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Move up a band thickness once the top feels light.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Step further from the anchor to raise tension.

Common Band Stiff Leg Deadlift Mistakes

Anchoring the band somewhere it can slip mid-set

Check the anchor point and the band for wear before every set.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Band Stiff Leg Deadlift

Easier progression

Barbell Rear Lunge V. 2

Swap Band Stiff Leg Deadlift For

Barbell Sumo Deadlift

Resistance Band Hip Thrusts On Knees (female)

Sled 45° Leg Press (back POV)

Band Stiff Leg Deadlift — Frequently Asked Questions

How do you 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. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Band Stiff Leg Deadlift work?

The Band Stiff Leg Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with a resistance band.

How many sets and reps of the Band Stiff Leg Deadlift should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Band Stiff Leg Deadlift good for beginners?

Not usually. The Band Stiff Leg Deadlift is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.

What can I do instead of the Band Stiff Leg Deadlift?

Try the Barbell Sumo Deadlift, Resistance Band Hip Thrusts On Knees (female) or the Sled 45° Leg Press (back POV). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.