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운동 라이브러리
Band Straight Back Stiff Leg Deadlift
A stiff leg band deadlift performed with a deliberately rigid, flat back, biasing the hamstrings and teaching strict hinge posture under light load.
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.
- 02Hold an end in each hand with arms straight and shoulders pulled down.
- 03Lift the chest and lock in a flat back before the first rep.
- 04Set a minimal, fixed knee bend.
수행
- 01Hinge at the hips while actively holding the chest up and back flat.
- 02Lower only as far as the hamstrings allow without any spinal rounding.
- 03Pause briefly at the stretch position.
- 04Extend the hips to stand tall, keeping the same rigid back line throughout.
체크포인트
- -Back stays visibly flat from setup to lockout; range is limited by the hamstrings, not the spine.
- -Chest stays proud with the shoulder blades set.
- -Knee angle does not change during the rep.
- -Movement is slow enough to feel the hamstrings loading through the descent.
흔한 실수
- -Allowing even slight lumbar rounding to gain a few inches of depth.
- -Looking straight down and letting the upper back follow.
- -Bouncing out of the stretch position.
- -Confusing back-flatness with hyperextension and over-arching.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 slow reps as technique or accessory work.
- -Excellent as a hinge-pattern drill before barbell RDLs or deadlifts.
- -Prioritize range gained through hamstring flexibility over added band tension.