Band Stiff Leg Deadlift
Learn how to do the Band Stiff Leg Deadlift with proper form and technique. This band exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.
How to Do the Band Stiff Leg Deadlift
Follow these steps to perform the Band Stiff Leg Deadlift with correct form:
- 1Stand with your feet shoulder-width apart and place the band around your ankles.
- 2Hold the band with both hands in front of your thighs, palms facing your body.
- 3Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
- 4As you lower, push your hips back and allow your knees to bend slightly.
- 5Lower the band towards the ground, feeling a stretch in your hamstrings.
- 6Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
- 7Repeat for the desired number of repetitions.
Band Stiff Leg Deadlift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band Stiff Leg Deadlift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Stiff Leg Deadlift work?
The Band Stiff Leg Deadlift primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Band Stiff Leg Deadlift?
The Band Stiff Leg Deadlift requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Stiff Leg Deadlift with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Stiff Leg Deadlift?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Band Stiff Leg Deadlift?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band Stiff Leg Deadlift best for?
The Band Stiff Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Band Stiff Leg Deadlift in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS