Lower back exercise · band
Band Straight Leg Deadlift
The band straight leg deadlift is a band exercise that targets the lower back (spinal erectors), with the hamstrings and glutes assisting.
How to do the band straight leg deadlift
- Stand with your feet shoulder-width apart and place the band around your feet.
- Hold the band with both hands, palms facing your body, and keep your arms straight.
- Engage your core and maintain a slight bend in your knees.
- Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- Lower the band towards the ground while keeping your legs straight.
- Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return 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 lower back (spinal erectors). The hamstrings and glutes work as secondary muscles. See all lower back exercises or every resistance band exercise.
