band straight leg deadlift: technique and muscles worked

Animated demonstration of band straight leg deadlift

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and place the band around your feet.
Step:2 Hold the band with both hands, palms facing your body, and keep your arms straight.
Step:3 Engage your core and maintain a slight bend in your knees.
Step:4 Slowly hinge forward at your hips, keeping your back straight and chest lifted.
Step:5 Lower the band towards the ground while keeping your legs straight.
Step:6 Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Resistance band
Body part: Thighs Glutes
Target muscle: Hamstrings Gluteus maximus
Secondary muscle: Lower back Calves Adductors

Hypertrophy grade

Average5 / 10

Nemeo’s take

This exercise is a convenient option for working the posterior chain at home, but the resistance curve of the bands limits tension at the stretch point, reducing hypertrophic potential compared to the traditional barbell. The exercise is less limited by the grip, and the stability remains correct, but it errs on progressive overload. Ideal as a complement or as a warm-up, but it does not equal the continuous tension and maximum load of free or guided variations.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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band straight leg deadlift

How to do this exercise

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