How to perform Band Straight Leg Deadlift with proper form
Equipment Needed
- Resistance band
Setup
- Position Band: Stand on the center of the band with feet shoulder-width apart.
- Grip: Hold the ends of the band with both hands, arms fully extended down in front of you.
Starting Position
- Stand upright with a slight bend in your knees and shoulders back. Engage your core.
Execution
- Hinge at the Hips: Push your hips back while keeping your back straight. Keep your chest up.
- Lower the Band: Gradually bend at the hips until your torso is parallel to the ground, allowing the band to pull downward.
- Maintain Tension: Keep the band taut throughout the movement to engage your hamstrings and glutes.
- Return to Start: Reverse the motion by driving your hips forward, bringing your torso back to the upright position.
Tips for Proper Form
- Keep your spine neutral; avoid rounding your back.
- Ensure your knees remain slightly bent; do not lock them.
- Focus on feeling a stretch in your hamstrings during the lowering phase.
- Move slowly and with control to maintain tension.
Common Mistakes
- Rounding the back instead of maintaining a straight spine.
- Overextending or locking the knees.
- Using too much momentum rather than controlled movement.
By following these steps, you'll effectively target your hamstrings and glutes while maintaining proper form during the Band Straight Leg Deadlift.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes