Stiff leg deadlift with band

Exercise overview

Primary muscle group: Legs

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Setup: Attach a resistance band to a solid surface at glute level. Step into the band, wrapping it around your waist. Positioning: Take a step forward to create tension in the band. Ensure your toes are pointing straight forward. Posture: Keep your shoulders pinned back and chest up for good posture. Lowering Phase: Push your butt back, reaching toward the ground. This creates a stretch in your hamstrings. Explosive Phase: Push your feet into the ground and drive your hips forward, exploding up. Squeeze your glutes at the top of the rep. Control: Focus on maintaining control as you lower yourself back to the starting position. Repetition: Repeat the motion, controlling the descent and exploding up, for the desired number of reps.

Exercise ID: 00454

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a Neutral Spine: Keep your back straight throughout the movement. Avoid rounding your lower back to prevent injury.
Engage Your Core: Tighten your abdominal muscles to provide additional support to your spine and enhance stability.
Focus on the Hips: Drive the movement from your hips rather than your lower back. Think of pushing your hips backward as you lower your torso.
Controlled Movements: Perform the exercise in a slow and controlled manner to maximize muscle engagement and minimize risk of injury.
Use Appropriate Resistance: Start with a lighter band to ensure you can maintain proper form. Gradually increase the resistance as your strength improves.
Foot Placement: Keep your feet hip-width apart to provide a stable base. Ensure your toes are pointed forward for optimal balance.
Soft Knees: Keep a slight bend in your knees to protect your joints. Your legs should be straight but not locked out.
Align Shoulders Over Feet: When standing at the top of the movement, make sure your shoulders are aligned directly over your feet to maintain proper posture.
Breathe Properly: Inhale as you lower the band and exhale as you return to the standing position. Proper breathing can help you maintain rhythm and control.
Mirror Check: Use a mirror to see your form and ensure you are maintaining a neutral spine and proper hip hinge technique.
Mind-Muscle Connection: Concentrate on feeling the stretch in your hamstrings and the contraction in your glutes as you perform the exercise for better muscle engagement.
Avoid Overstretching: Only go as far as your flexibility comfortably allows. Overextending can lead to injury.

Exercise overview

Exercise tips and tricks

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