Band Straight Leg Deadlift
Learn how to do the Band Straight Leg Deadlift with proper form and technique. This band exercise primarily targets your Spine, with secondary emphasis on Hamstrings, Glutes.
How to Do the Band Straight Leg Deadlift
Follow these steps to perform the Band Straight Leg Deadlift with correct form:
- 1Stand with your feet shoulder-width apart and place the band around your feet.
- 2Hold the band with both hands, palms facing your body, and keep your arms straight.
- 3Engage your core and maintain a slight bend in your knees.
- 4Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- 5Lower the band towards the ground while keeping your legs straight.
- 6Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Straight Leg Deadlift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
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 Straight Leg Deadlift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Bro Split
Abs/Core 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 Straight Leg Deadlift work?
The Band Straight Leg Deadlift primarily targets your Spine. Secondary muscles worked include Hamstrings, Glutes. This makes it an effective exercise for developing your back.
What equipment do I need for the Band Straight Leg Deadlift?
The Band Straight 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 Straight Leg Deadlift with proper form?
Start by 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. 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 Straight Leg Deadlift?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Band Straight 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 Straight Leg Deadlift best for?
The Band Straight Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
Track Band Straight 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