Band Stiff Leg Deadlift

Setup

1. 01Stand on the middle of a band with feet hip width apart.
2. 02Grab an end in each hand, or one looped handle per hand, at arm's length.
3. 03Stand tall so the band is already under light tension.
4. 04Set a soft, fixed bend in the knees and brace.

Execution

1. 01Push the hips straight back while the hands slide down the thighs.
2. 02Hinge until you feel a strong hamstring stretch, keeping the knee angle fixed.
3. 03Drive the hips forward to stand tall against the thickening band tension.
4. 04Squeeze the glutes at lockout without leaning back.

Checkpoints

• -Spine holds a neutral line from head to hips.
• -Knees keep the same soft bend the whole set.
• -Band tension never fully disappears at the bottom.
• -Hips travel back and forward, not down and up.

Common mistakes

• -Rounding the lower back to chase depth beyond your hamstring flexibility.
• -Bending the knees more as fatigue sets in, turning it into a squat.
• -Snapping up and letting the band do the lowering.
• -Standing on the band with the toes so it slips mid-set.