How to perform Band Stiff Leg Deadlift with proper form
Setup
- Equipment Needed: Resistance band and a flat surface.
- Position the Band: Step on the band with both feet, placing it under the mid-foot. Hold the ends in each hand, arms fully extended.
Execution
- Initial Stance: Stand tall with feet hip-width apart, back straight, and shoulders back. Hold the band with palms facing the body.
- Hinge at Hips: Push your hips back while maintaining a slight bend in the knees. Keep your back straight and core engaged throughout.
- Lower the Band: Allow the band to lower towards the ground, keeping it close to the body. Go down until you feel a stretch in the hamstrings.
- Return to Start: Engage your glutes and hamstrings to push through your heels, returning to the starting position while keeping the back straight.
Tips
- Focus on hinging at the hips, not bending at the waist.
- Keep the band taut—avoid slack.
- Maintain a neutral spine throughout the movement.
- Control the movement; avoid jerking or using momentum.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs