Band Stiff Leg Deadlift

glutesupper legsband

Matutunan kung paano gawin ang Band Stiff Leg Deadlift nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Band Stiff Leg Deadlift exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Stiff Leg Deadlift

Sundin ang mga hakbang na ito para maisagawa ang Band Stiff Leg Deadlift nang may tamang form:

  1. 1Tumayo nang may pagitan ng balikat ang mga paa at ilagay ang band sa paligid ng mga bukung-bukong.
  2. 2Hawakan ang band nang may magkabilang kamay sa harap ng mga hita, nakaharap sa katawan ang mga palad.
  3. 3Pinapanatiling tuwid ang likod at naka-engage ang core, yumuko sa mga balakang at dahan-dahang ibaba ang itaas na katawan patungo sa lupa.
  4. 4Habang bumababa, itulak ang mga balakang palikod at bahagyang teklahin ang mga tuhod.
  5. 5Ibaba ang band patungo sa lupa, naramdaman ang stretch sa hamstrings.
  6. 6Huminto saglit sa ibaba, pagkatapos ay i-engage ang glutes at hamstrings upang itaas ang itaas na katawan pabalik sa simulating posisyon.
  7. 7Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Band Stiff Leg Deadlift

Primary

glutes

Secondary

hamstringslower back

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

band step-up exercise demonstration na nagpapakita ng tamang form

band step-up

glutesband
band hip lift exercise demonstration na nagpapakita ng tamang form

band hip lift

glutesband
band squat exercise demonstration na nagpapakita ng tamang form

band squat

glutesband
band straight back stiff leg deadlift exercise demonstration na nagpapakita ng tamang form

band straight back stiff leg deadlift

glutesband
band squat row exercise demonstration na nagpapakita ng tamang form

band squat row

glutesband
band lying hip internal rotation exercise demonstration na nagpapakita ng tamang form

band lying hip internal rotation

glutesband

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Stiff Leg Deadlift?

Ang Band Stiff Leg Deadlift ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Band Stiff Leg Deadlift?

Ang Band Stiff Leg Deadlift ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Stiff Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa at ilagay ang band sa paligid ng mga bukung-bukong. Hawakan ang band nang may magkabilang kamay sa harap ng mga hita, nakaharap sa katawan ang mga palad. Pinapanatiling tuwid ang likod at naka-engage ang core, yumuko sa mga balakang at dahan-dahang ibaba ang itaas na katawan patungo sa lupa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Band Stiff Leg Deadlift sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS