What muscles does the Band Single-stiff-leg Deadlift work?

This exercise primarily targets the glutes, hamstrings, and lower back, helping build strength and stability in the posterior chain. It also engages the calf muscles as secondary stabilizers throughout the movement.

Do I need resistance bands for the Band Single-stiff-leg Deadlift, or can I use other equipment?

Resistance bands are ideal for this exercise because they provide continuous tension throughout the range of motion. However, you can also perform it with dumbbells, kettlebells, or even a barbell for similar benefits.

Is the Band Single-stiff-leg Deadlift suitable for beginners?

Yes, beginners can safely perform this movement if they start with light resistance and focus on proper form. It’s important to master balance and hip hinge mechanics before progressing to heavier bands.

What are common mistakes when doing a Band Single-stiff-leg Deadlift?

Common errors include rounding the back, locking out the supporting knee, and rushing through the movement. To avoid these, keep your spine neutral, maintain a slight bend in the supporting leg, and move slowly with controlled tension.

How many sets and reps should I do for the Band Single-stiff-leg Deadlift?

A typical recommendation is 3 sets of 10–12 reps per leg, focusing on quality movement rather than speed. Adjust the resistance band strength as you improve to ensure consistent muscle engagement.

How can I perform this exercise safely?

Always warm up your lower body before starting, and choose a resistance level that allows controlled motion without strain. Keep your core engaged and avoid overextending your lower back at the top of the lift.

Are there variations of the Band Single-stiff-leg Deadlift for different fitness levels?

Yes, you can modify the movement by holding onto a stable surface for balance or performing the exercise without a band to learn the hip hinge. Advanced lifters can increase band resistance or add weights for greater challenge.

Band Single-stiff-leg Deadlift

Target Muscles

Primary:

Secondary:

Equipment Required

Bands

Exercise Type

Weight & Reps

How To Do

Stand with a resistance band under one foot, holding the ends in your hands. Keeping your back straight and core engaged, hinge at your hips to lower your torso while keeping the banded leg straight and the other leg slightly bent. Drive through your heel to return to standing, feeling the stretch in your hamstrings.

Step-by-Step Instructions

Stand with your feet hip-width apart, loop a resistance band under the arch of one foot and hold the ends of the band in your hands, palms facing your body.
Keeping your back straight and core engaged, hinge at your hips, sending your glutes back and lowering your torso toward the floor. Keep the banded leg straight and the other leg slightly bent.
Lower until you feel a stretch in your hamstrings, then drive through your heel to return to standing.
Repeat for the desired number of repetitions, then switch legs and repeat.

Explore more glutes exercises or bands exercises in our exercise library.

Alternative Exercises

Band Squat

Glutes

Upper Legs

Bands

Resistance Band Side Walk

Glutes

Upper Legs

Bands

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Band Single-stiff-leg Deadlift work?: This exercise primarily targets the glutes, hamstrings, and lower back, helping build strength and stability in the posterior chain. It also engages the calf muscles as secondary stabilizers throughout the movement.
Do I need resistance bands for the Band Single-stiff-leg Deadlift, or can I use other equipment?: Resistance bands are ideal for this exercise because they provide continuous tension throughout the range of motion. However, you can also perform it with dumbbells, kettlebells, or even a barbell for similar benefits.
Is the Band Single-stiff-leg Deadlift suitable for beginners?: Yes, beginners can safely perform this movement if they start with light resistance and focus on proper form. It’s important to master balance and hip hinge mechanics before progressing to heavier bands.
What are common mistakes when doing a Band Single-stiff-leg Deadlift?: Common errors include rounding the back, locking out the supporting knee, and rushing through the movement. To avoid these, keep your spine neutral, maintain a slight bend in the supporting leg, and move slowly with controlled tension.
How many sets and reps should I do for the Band Single-stiff-leg Deadlift?: A typical recommendation is 3 sets of 10–12 reps per leg, focusing on quality movement rather than speed. Adjust the resistance band strength as you improve to ensure consistent muscle engagement.
How can I perform this exercise safely?: Always warm up your lower body before starting, and choose a resistance level that allows controlled motion without strain. Keep your core engaged and avoid overextending your lower back at the top of the lift.
Are there variations of the Band Single-stiff-leg Deadlift for different fitness levels?: Yes, you can modify the movement by holding onto a stable surface for balance or performing the exercise without a band to learn the hip hinge. Advanced lifters can increase band resistance or add weights for greater challenge.