Band stiff leg deadlift
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Adductor Magnus, Erector Spinae, Hamstrings
- Equipment
- Band
- Körperregion
- Hips
- Typ
- Strength
The band stiff leg deadlift is a hip-hinge exercise that primarily targets the glutes (gluteus maximus), with strong assistance from the hamstrings, inner-thigh adductor magnus, and the spinal erectors that keep your back braced. Using a resistance band for tension, it trains the back of your hips and builds the hinge pattern without loading your spine the way a barbell does, making it a joint-friendly choice for home and warm-up work.
Band stiff leg deadlift: So führst du sie aus
- 1Stand on the middle of the band with your feet roughly hip-width apart, toes pointing forward.
- 2Hold a handle or the band in each hand and stand tall so the band is taut, with your arms hanging straight down in front of your thighs.
- 3Set your shoulder blades back and down, brace your core, and keep a soft, fixed bend in your knees that won't change during the rep.
- 4Push your hips back and hinge forward at the waist, letting the band slide down toward the front of your shins while keeping your back flat.
- 5Lower until you feel a strong stretch in your hamstrings, keeping your spine neutral rather than rounding your lower back.
- 6Drive your hips forward and squeeze your glutes to stand back up, pulling the band tight against its resistance.
- 7Finish standing tall with your hips fully extended, then repeat for your target reps under control.
Technik-Tipps
- Lead the movement with your hips travelling backward, not by bending your knees — the knee angle should stay fixed throughout.
- Keep the band close to your legs so the resistance stays vertical and your lower back stays protected.
- Move slowly on the way down to keep tension on the hamstrings and glutes, and avoid letting the band snap you upright.
- Choose a band tension that lets you reach a full hinge with a flat back; step wider on the band or use a thicker band to add resistance.
Häufige Fehler
- Rounding the lower back as you hinge, which shifts load off the glutes and hamstrings onto your spine and risks injury.
- Bending the knees to turn it into a squat, which removes the hamstring stretch that makes this a stiff-leg movement.
- Hinging too shallow and never feeling a hamstring stretch, so the glutes and hamstrings barely work.
- Yanking up with the lower back instead of driving the hips forward, which cheats the rep and strains the spine.
Häufig gestellte Fragen
What muscles does the band stiff leg deadlift work?
It primarily works the glutes (gluteus maximus), with the hamstrings, adductor magnus (inner thigh), and erector spinae (lower-back muscles) assisting to extend the hips and keep the spine braced.
What's the difference between a stiff leg deadlift and a Romanian deadlift?
Both are hip hinges, but the stiff leg deadlift keeps the knees nearly straight with only a fixed soft bend, putting more stretch on the hamstrings, while a Romanian deadlift allows a bit more knee bend and hip travel.
Is the band stiff leg deadlift good for beginners?
Yes. The band loads the movement lightly and spares the spine, so it's a safe way to learn the hip hinge and strengthen the glutes and hamstrings before adding heavier free weights.
How many sets and reps should I do?
Because band resistance is moderate, aim for 3–4 sets of 12–20 controlled reps, focusing on a full hinge and a strong glute squeeze rather than rushing.
