How to perform Band Stiff Leg Deadlift with proper form

Setup

1. Equipment Needed: Resistance band and a flat surface.
2. Position the Band: Step on the band with both feet, placing it under the mid-foot. Hold the ends in each hand, arms fully extended.

Execution

1. Initial Stance: Stand tall with feet hip-width apart, back straight, and shoulders back. Hold the band with palms facing the body.
2. Hinge at Hips: Push your hips back while maintaining a slight bend in the knees. Keep your back straight and core engaged throughout.
3. Lower the Band: Allow the band to lower towards the ground, keeping it close to the body. Go down until you feel a stretch in the hamstrings.
4. Return to Start: Engage your glutes and hamstrings to push through your heels, returning to the starting position while keeping the back straight.

Tips

• Focus on hinging at the hips, not bending at the waist.
• Keep the band taut—avoid slack.
• Maintain a neutral spine throughout the movement.
• Control the movement; avoid jerking or using momentum.