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운동 라이브러리
Band Stiff Leg Deadlift
A band-resisted stiff leg deadlift that trains the hamstrings and glutes through a hip hinge with tension that builds toward lockout.
하체밴드Hip hinge
주동근
햄스트링둔근
협응근
척추기립근광배근코어
장비
밴드
패턴
Hip hinge
준비 자세
- 01Stand on the middle of a band with feet hip width apart.
- 02Grab an end in each hand, or one looped handle per hand, at arm's length.
- 03Stand tall so the band is already under light tension.
- 04Set a soft, fixed bend in the knees and brace.
수행
- 01Push the hips straight back while the hands slide down the thighs.
- 02Hinge until you feel a strong hamstring stretch, keeping the knee angle fixed.
- 03Drive the hips forward to stand tall against the thickening band tension.
- 04Squeeze the glutes at lockout without leaning back.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 20 reps for hamstring volume or warm-up work.
- -The top-loaded resistance makes it a good pairing with free-weight RDLs that load the stretch.
- -Progress by widening your grip down the band or doubling it over.