Band Single stiff leg deadlift
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings
- Equipamiento
- Band
- Parte del cuerpo
- Hips
- Tipo
- Strength
The band single stiff leg deadlift is a single-leg hip hinge that primarily targets the gluteus maximus, with strong assistance from the hamstrings. Standing on one leg over a resistance band, you hinge at the hip with a near-straight knee while the band provides constant tension, building posterior-chain strength, balance, and hip stability.
Cómo hacer el Band Single stiff leg deadlift
- 1Stand on one foot with the resistance band anchored under that foot, holding the other end in your hands in front of your thighs.
- 2Set a small, fixed bend in your working knee and keep it there for the whole rep — the stiff leg means the knee barely moves.
- 3Brace your core, pull your shoulders back, and keep your spine neutral with a flat back.
- 4Hinge at the hip, pushing your hips back and letting your torso tip forward as the band tension increases.
- 5Lower until you feel a strong stretch in the hamstring of your standing leg, keeping your back flat and the band close to your shin.
- 6Drive your hips forward and squeeze your glute to stand tall, returning to the upright start position.
- 7Complete all reps on one leg under control, then switch the band to the other foot and repeat.
Consejos de técnica
- Lead the movement with your hips, not your knees — think of pushing your hips toward the wall behind you while the knee stays nearly locked.
- Keep the working glute and core engaged throughout to stabilize your hips and stop your standing leg from wobbling.
- Move slowly and control the band on the way back down rather than letting it snap you upright.
- Fix your gaze on a point a few feet ahead on the floor to help hold your balance on one leg.
- Stand on the band so it is centered under your arch for even, secure tension before you start hinging.
Errores comunes
- Rounding the lower back as you hinge, which shifts load off the glutes and hamstrings and risks straining the spine.
- Bending the knee too much, turning it into a squat-like motion and taking tension off the target muscles.
- Going too low and losing the flat-back position just to chase range of motion, which stresses the lower back.
- Rushing the reps and using momentum, which kills the balance challenge and the hamstring stretch.
- Letting the standing knee cave inward, which destabilizes the hip and reduces glute engagement.
Preguntas frecuentes
What muscles does the band single stiff leg deadlift work?
It primarily works the gluteus maximus, with the hamstrings acting as the main synergists. Working one leg at a time also challenges your hip stabilizers and balance.
What is the difference between a stiff leg and a regular Romanian deadlift?
In the stiff leg version the working knee stays nearly straight throughout, so the hamstring stretch is greater. A Romanian deadlift allows a softer, slightly more bent knee through the hinge.
Is the band single stiff leg deadlift good for beginners?
Yes. The band keeps the load light and easy to scale, and the single-leg setup builds balance and glute control. Start with a light band and master the hip hinge before adding tension.
How many sets and reps should I do?
For most lifters, 3 sets of 10 to 15 reps per leg works well. Choose a band tension that lets you keep a flat back and full control on every rep.
Where should I feel this exercise?
You should feel it mainly in the glute and hamstring of your standing leg, with a clear stretch at the bottom. If you feel it mostly in your lower back, you are likely rounding your spine or hinging poorly.
