Band Straight Leg Deadlift

Setup

1. 01Stand on the middle of the band with feet hip width apart.
2. 02Hold an end or handle in each hand at the front of the thighs.
3. 03Set a soft bend in the knees and keep it fixed throughout.
4. 04Brace the core and set the shoulder blades back and down.

Execution

1. 01Push the hips back and hinge the torso forward with a flat back.
2. 02Lower the hands along the legs until you feel a strong hamstring stretch.
3. 03Drive the hips forward to stand tall against the increasing band tension.
4. 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.