Band Stiff Leg Deadlift

HamstringsBandBeginner
Place a resistance band around your thighs, just above the knees. Stand with your feet hip-width apart. Keep your back straight and hinge forward at your hips. Allow your knees to slightly bend and push your hips back as you lower your upper body towards the ground. Keep your core engaged and continue lowering until you feel a stretch in your hamstrings. Return to the starting position by squeezing your glutes and pushing your hips forward. Repeat for the desired number of repetitions.

How to perform the Band Stiff Leg Deadlift

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Stiff Leg Deadlift using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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