Banded Straight Leg Deadlift
- Primary muscleSpine
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Back
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Keeping the knees nearly straight against band tension puts the stretch squarely on the hamstrings and asks the spinal erectors to hold position through the whole arc. Resistance climbs as you rise, so the top half works hardest; slow three-second lowers make a light band feel like far more.
How to do the Banded Straight Leg Deadlift
- Stand with your feet shoulder-width apart and place the band around your feet.
- Hold the band with both hands, palms facing your body, and keep your arms straight.
- Engage your core and maintain a slight bend in your knees.
- Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- Lower the band towards the ground while keeping your legs straight.
- Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Spine · Back
The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Glutes — The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Banded Straight Leg Deadlift work?
The Banded Straight Leg Deadlift primarily works the spine. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Banded Straight Leg Deadlift good for beginners?
Yes. The Banded Straight Leg Deadlift is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Banded Straight Leg Deadlift?
If you cannot do the Banded Straight Leg Deadlift, try the Back Extension, the Flat Bench Hyperextension or the Prone Back Extension. Each of them trains the spine through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Straight Leg Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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