라이브러리로시작 
끝 
운동 라이브러리
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.
등밴드Hip hinge
주동근
햄스트링둔근
협응근
척추기립근광배근코어
장비
밴드
패턴
Hip hinge
준비 자세
- 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.
수행
- 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.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.