Legs · Resistance Band
Band Straight Back Stiff Leg Deadlift
How to do the band straight back stiff leg deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand on a resistance band with both feet, hip-width apart, and hold the ends with an overhand grip in front of your thighs. Keeping your back flat and knees nearly straight, hinge at the hips to lower your torso until you feel a stretch in your hamstrings. Drive your hips forward and squeeze your glutes to stand, keeping tension on the band throughout.
- 1A strong stretch through your hamstrings as you hinge down
- 2Your glutes driving your hips forward to stand back up
- 3A flat, neutral spine with shoulders back the whole time
Common mistakes
- Rounding your lower back or locking your knees fully
- Hinging so far that your back loses its arch
- Jerking up out of the bottom instead of a smooth pull
Muscles worked
The band straight back stiff leg deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- QuadsSupport
- Upper TrapsSupport
- Upper AbsSupport
- CalvesSupport
- LatsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the band straight back stiff leg deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the assault bike
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- How to do the b stance hip thrust
Last reviewed June 2026.