Band Straight Leg Deadlift

HamstringsBandIntermediate
Stand with your feet hip-width apart. Place a resistance band around both feet, holding the ends of the band in each hand. Keep your arms extended down in front of your body. Slowly hinge at the hips, while keeping your back straight and your core engaged. Lower the band towards the ground until you feel a stretch in your hamstrings. Engage your glutes and hamstrings to return to the starting position, standing tall without rounding your back. Repeat for the desired number of repetitions.

How to perform the Band Straight Leg Deadlift

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Straight 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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