A band-resisted hip-hinge that emphasizes the hamstrings and glutes. You lower by pushing the hips back with a long spine, then stand by extending the hips.
How to do the Band Straight Leg Deadlift#
- Secure the band under the middle of your foot and hold the handles with your arms straight in front of your shins.
- Set a slight bend in the knees, lift your chest, retract your shoulder blades, and brace your core.
- Hinge at the hips by pushing them back and lower the handles toward your shins while keeping a neutral spine.
- Drive the hips forward and squeeze the glutes to return to an upright position, restoring the band to the start.
- Repeat for the prescribed reps, keeping the movement a controlled hip hinge each repetition.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
- Secondary: Lower back (Erector Spinae), Abs (Rectus Abdominis)
Common mistakes#
- Rounding the lower back instead of maintaining a neutral spine.
- Bending the knees excessively and turning the hinge into a squat.
- Pulling with the arms rather than initiating the motion from the hips.
- Not bracing the core, allowing the torso to collapse.
