Exercise guide · Beginner · Compound

Band Stiff Leg Deadlift: How to Do It & Muscles Worked

The band stiff leg deadlift is a lower body exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It uses a resistance band to provide tension throughout the movement, focusing on hip hinging and posterior chain activation.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band stiff leg deadlift
Front view: muscles worked by the band stiff leg deadlift. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the band stiff leg deadlift. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the band stiff leg deadlift

  1. Step 1: Stand with your feet shoulder-width apart and place the band around your ankles.
  2. Step 2: Hold the band with both hands in front of your thighs, palms facing your body.
  3. Step 3: Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
  4. Step 4: As you lower, push your hips back and allow your knees to bend slightly.
  5. Step 5: Lower the band towards the ground, feeling a stretch in your hamstrings.
  6. Step 6: Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band stiff leg deadlift by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Stiff Leg Deadlift alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.