Band straight leg deadlift
- Zielmuskel
- Erector Spinae
- Synergistenmuskeln
- Adductor Magnus, Gluteus Maximus, Hamstrings
- Equipment
- Band
- Körperregion
- Back
- Typ
- Strength
The band straight leg deadlift is a hip-hinge exercise that targets the erector spinae of the lower back, with the glutes, hamstrings, and adductor magnus working as synergists. Standing on a resistance band and hinging at the hips with near-straight legs, it builds posterior-chain strength and reinforces a strong, braced hinge pattern without loading a barbell.
Band straight leg deadlift: So führst du sie aus
- 1Stand on the middle of the band with feet hip-width apart, and hold an end of the band in each hand so it runs up the front of your legs.
- 2Stand tall to take up the slack, brace your core, and pull your shoulders back so your back is flat and neutral.
- 3Keeping your legs nearly straight with only a soft bend in the knees, push your hips back and hinge forward at the waist.
- 4Lower your torso under control until you feel a stretch in your hamstrings, letting the band tension build as your hands travel down your shins.
- 5Keep your back flat throughout the descent and avoid letting your shoulders round forward.
- 6Drive your hips forward and squeeze your glutes to stand back up, pulling against the band until you are fully upright.
- 7Pause briefly at the top with hips extended, then repeat for your target reps.
Technik-Tipps
- Hinge from the hips, not the lower back — imagine pushing your glutes toward the wall behind you while your spine stays long.
- Choose a band that lets you reach a full hamstring stretch without your back rounding; step wider on the band to add tension.
- Keep the movement slow and controlled, especially on the way down, so the band resists rather than snaps you back.
- Breathe in and brace at the top, then exhale as you drive your hips through to lock out.
Häufige Fehler
- Rounding the back instead of keeping it flat, which shifts load off the erector spinae and posterior chain and raises the risk of a lower-back strain.
- Bending the knees too much, turning the lift into a squat and reducing the hamstring and glute stretch that drives the movement.
- Hinging from the waist with a loose core, which removes the bracing that protects the spine under band tension.
- Letting the band recoil pull you up quickly, which cuts the time under tension and can yank you out of position at the top.
Häufig gestellte Fragen
What muscles does the band straight leg deadlift work?
It primarily works the erector spinae of the lower back, with the gluteus maximus, hamstrings, and adductor magnus assisting as synergists to extend the hips.
How straight should my legs be?
Keep your legs nearly straight with just a soft, unlocked bend in the knees. The hinge should come from your hips moving back, not from bending the knees like a squat.
Is the band straight leg deadlift good for beginners?
Yes. The band scales the resistance and is forgiving on the joints, making it a good way to learn a flat-backed hip hinge before progressing to loaded straight leg deadlifts.
How do I make the band straight leg deadlift harder?
Use a thicker band, step your feet wider on the band to increase tension at the top, or slow the lowering phase to add time under tension on the hamstrings and lower back.
