Straight Leg Deadlift (SDL) (Band)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the lift and lower for the desired number of repetitions, focusing on maintaining good form.
7. 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.