Straight Leg Deadlift (SDL) (Band)

Stand on a band holding the ends. Hinge your hips back while keeping your back flat. Feel a deep stretch in your hamstrings before standing up.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

glutes (max)

What you need and how to position yourself before starting.

resistance band

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a resistance band with both hands.
- Place the band under your feet and hold the ends with your hands, keeping your arms straight.
Step 2Position Your Body
- Hinge at your hips and bend slightly at your knees, keeping your back straight and core engaged.
- Ensure that your chest is up and your gaze is forward to maintain proper alignment.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your spine throughout the movement.
- Keep your shoulders back and down, avoiding any rounding of your upper back.
Step 4Lift
- Push through your heels and extend your hips forward to lift your torso back to standing position.
- Keep the band taut as you lift, feeling the tension in your hamstrings and glutes.
Step 5Lower
- Hinge at your hips again to lower your torso back down, maintaining a straight back.
- Control the movement as you lower, ensuring the band remains taut throughout.
Step 6Repeat
- Perform the lift and lower for the desired number of repetitions, focusing on maintaining good form.
Step 7Finish the Exercise
- After completing your reps, carefully stand upright and release the band.
- Take a moment to stretch your hamstrings and lower back after the exercise.