Band Straight Leg Deadlift

spinebackband

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

Band Straight Leg Deadlift exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Straight Leg Deadlift

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

  1. 1Tumayo nang may pagitan ng balikat ang mga paa at ilagay ang band sa ilalim ng mga paa.
  2. 2Hawakan ang band gamit ang dalawang kamay, nakaharap ang mga palad sa katawan, at ituwid ang mga braso.
  3. 3Ikinapit ang core at panatilihin ang bahagyang pagkakayuko ng mga tuhod.
  4. 4Dahan-dahang yumuko sa balakang, pinapanatiling tuwid ang likod at nakataas ang dibdib.
  5. 5Ibaba ang band patungo sa lupa habang pinapanatiling tuwid ang mga binti.
  6. 6Huminto sandali sa ibaba, pagkatapos pigain ang glutes at hamstrings upang bumalik sa simula.
  7. 7Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Band Straight Leg Deadlift

Primary

spine

Secondary

hamstringsglutes

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

B

Bro Split

Abs/Core Day

Training Day Types:pullupper

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 Leg Deadlift?

Ang Band Straight Leg Deadlift ay pangunahing nagta-target sa iyong Spine. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Glutes. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

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

Ang Band Straight 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 Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa at ilagay ang band sa ilalim ng mga paa. Hawakan ang band gamit ang dalawang kamay, nakaharap ang mga palad sa katawan, at ituwid ang mga braso. Ikinapit ang core at panatilihin ang bahagyang pagkakayuko ng mga tuhod. 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 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.

I-track ang Band Straight Leg Deadlift sa Cora

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