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Band Straight Leg Deadlift
A band-resisted hip hinge with nearly straight knees that loads the hamstrings, glutes, and spinal erectors, making it a low-equipment way to practice hinge mechanics.
BackBandHip hinge
GoLightWeight mediaband-straight-leg-deadlift
Demonstration coming soon
Primary
HamstringsGlutes
Secondary
Spinal erectorsLatissimus dorsiCore
Equipment
Band
Pattern
Hip hinge
Setup
- 01Stand on the middle of the band with feet hip width apart.
- 02Hold an end or handle in each hand at the front of the thighs.
- 03Set a soft bend in the knees and keep it fixed throughout.
- 04Brace the core and set the shoulder blades back and down.
Execution
- 01Push the hips back and hinge the torso forward with a flat back.
- 02Lower the hands along the legs until you feel a strong hamstring stretch.
- 03Drive the hips forward to stand tall against the increasing band tension.
- 04Squeeze the glutes at the top without leaning back.
Checkpoints
- -The spine stays neutral from head to tailbone through the hinge.
- -Knee angle barely changes; the movement comes from the hips.
- -Band tension is highest at lockout, so finish the hips fully.
- -Hands track close to the legs rather than drifting forward.
Common mistakes
- -Rounding the lower back to chase extra depth.
- -Bending the knees and turning the hinge into a squat.
- -Hyperextending the lower back at the top.
- -Letting the band pull the shoulders into a slump.
Programming notes
- -Use 2 to 4 sets of 10 to 15 reps as a hinge accessory or warm-up.
- -The band overloads the lockout, so pair it with free-weight RDLs that load the stretch.
- -Slow the lowering phase to 2 to 3 seconds to keep the hamstrings working early in the range.
Related exercises
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