Glutes exercise · band
Band Stiff Leg Deadlift
The band stiff leg deadlift is a band exercise that targets the glutes, with the hamstrings and lower back assisting.
How to do the band stiff leg deadlift
- Stand with your feet shoulder-width apart and place the band around your ankles.
- Hold the band with both hands in front of your thighs, palms facing your body.
- Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
- As you lower, push your hips back and allow your knees to bend slightly.
- Lower the band towards the ground, feeling a stretch in your hamstrings.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every resistance band exercise.
