Stiff-Legged Deadlift (Band)

Compound posterior chain exercise using a resistance band to strengthen the hamstrings with minimal knee bend.

Instructions

1. Stand with feet hip-width apart, standing on a resistance band with both feet.
2. Hold both ends of the band with a slight grip, keeping your arms straight but not locked.
3. Maintain a nearly neutral spine with a very slight knee bend that remains constant.
4. Hinge forward at the hips, lowering your torso toward the floor against band resistance.
5. Feel the stretch in your hamstrings as you descend, maintaining the slight knee bend.
6. Drive through your heels and squeeze your glutes to return to the upright position.
7. Maintain a neutral spine throughout—never round your back excessively.

Tips

• Keep a minimal but constant knee bend—this is not a squat variation
• Maintain a neutral spine; avoid excessive rounding of your lower back
• Lower your torso only as far as flexibility allows while maintaining good form
• Feel the hamstring stretch at the bottom of the movement
• Drive through your heels and squeeze your glutes at the top of each rep