Other
Back Extension On Exercise Ball
Spine · Back
Intermediate5
Demonstration
BeginnerCompoundResistance band
Band Straight Leg Deadlift
Spine · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and place the band around your feet.
- 2
Hold the band with both hands, palms facing your body, and keep your arms straight.
- 3
Engage your core and maintain a slight bend in your knees.
- 4
Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- 5
Lower the band towards the ground while keeping your legs straight.
- 6
Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Spine
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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