Band Straight Back Stiff Leg Deadlift

glutesupper legsband

Matutunan kung paano gawin ang Band Straight Back 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 Straight Back Stiff Leg Deadlift exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Straight Back Stiff Leg Deadlift

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

  1. 1Tumayo na may parehong paa nakabukas nang shoulder-width at ilagay ang band sa paligid ng mga upper leg.
  2. 2Hawakan ang band gamit ang magkabilang kamay sa harap ng mga hita, nakaharap ang mga palad sa katawan.
  3. 3Habang nakadiretso ang likod at bahagyang nakatekuk ang mga tuhod, mag-hinge sa balakang at ibaba ang band patungo sa lupa.
  4. 4Maramdaman ang stretch sa hamstrings habang ibinababa ang band.
  5. 5I-engage ang glutes at hamstrings para itaas ang katawan pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Band Straight Back 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 Straight Back 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.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Straight Back Stiff Leg Deadlift?

Ang Band Straight Back 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 Straight Back Stiff Leg Deadlift?

Ang Band Straight Back 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 Straight Back Stiff Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo na may parehong paa nakabukas nang shoulder-width at ilagay ang band sa paligid ng mga upper leg. Hawakan ang band gamit ang magkabilang kamay sa harap ng mga hita, nakaharap ang mga palad sa katawan. Habang nakadiretso ang likod at bahagyang nakatekuk ang mga tuhod, mag-hinge sa balakang at ibaba ang band 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 Straight Back 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 Straight Back 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 Straight Back Stiff Leg Deadlift best for?

The Band Straight Back 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.

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