Band Stiff Leg Deadlift – Great On The Go Exercise

Band Stiff Leg Deadlift undeniably are a wonderful training aid to build your butt. Are you attempting to maintain outstanding form and develop your Gluteus Maximus You’ll want to start using our step by step tutorial to help you commence straight away.

Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Resistance Band
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Band Stiff Leg Deadlift – An Effective Way To Train Deadlift Anywhere

  • Commence by standing on the middle of the band bending over at your hips and grabbing a handle in each hand.<\li>
  • Now while keeping your arms and legs stiff, stand up straight, lifting with your lower back.
  • After a brief pause at the top, allow the bands to pull you back to the starting position.
  • Continue repeating these deadlifts for a full set.
Band Stiff Leg Deadlift

Utilized Muscles

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis

Skeletal muscle systems for a muscular man with muscles highlighted in red for Band Stiff Leg Deadlift

Tips for Better Results and Proper From

Using these tips can enable you to attain remarkable gains. Moreover, you will definitely minimize the odds of personal injury when you utilize these tips.

  • Ensure you have resistance throughout the exercise. You may need to wrap the band around your feet, or allow some of the band to bunch up between your feet.
  • Keep your shoulders back. It is very important to maintain good posture. This exercise can prevent back injuries if done right by strengthening your lower back. It can also cause back injuries if it is done improperly with a bent back.
  • Eyes forward. Keeping your eyes forward can help you maintain good posture throughout the exercise. You may have a tendency to look down at your feet, stop that eyes forward, fix on a point ahead of you.

Frequent Mistakes You Want to Be Sure To Avoid

It would be best if you kept from making these basic mistakes to have excellent form and muscle growth. Likewise, when you stay away from these mistakes, you will limit the prospect of an injury.

  • Avoid The Urge To go too quick. Going slow will allow your muscles to be strained a lot more. Any time you train with resistance bands, your mission must be to stress and fatigue your muscles so that they can grow stronger. You are capable of doing this, preferably through a longer time under tension.
  • You’ll Do Better not to begin using the inadequate form. The incorrect technique is certainly a rapid means to experience an accident.
  • Don’t use To Little or Too Much Resistance. Not enough, and you will not be affecting your agonist (target) muscle too much, and you will likely need to cheat. Make sure you can complete between 8-12 reps with the correct form.

Recap Band Stiff Leg Deadlift Tutorial

Finally, You ought to, at this instant, be ready to conduct band stiff leg deadlift properly. Your following stage is to execute a band stiff leg deadlift as a part of a steady weight training regime to grow your Gluteus Maximus.

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