5 Best Band Stiff Leg Deadlift Alternatives for Glute Training

The Band Stiff Leg Deadlift is done standing with a band.

Original Exercise: Band Stiff Leg Deadlift

Band Stiff Leg DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Band Stiff Leg Deadlift
  1. Stand with your feet shoulder-width apart and place the band around your ankles.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
  4. As you lower, push your hips back and allow your knees to bend slightly.
  5. Lower the band towards the ground, feeling a stretch in your hamstrings.
  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. Repeat for the desired number of repetitions.
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Band Stiff Leg Deadlift FAQ

What muscles does Band Stiff Leg Deadlift work?

The exercise primarily targets the glutes and hamstrings by stressing hip extension through the hinge pattern. It also recruits the erector spinae and core to stabilize the spine during the eccentric and concentric phases.

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