Resistance Band Single Stiff Leg Deadlift with Single Arm Row

Perform a resistance band single stiff leg deadlift with a simultaneous single arm row to build strength in your hamstrings, glutes, and upper back.

IntermediateBack Resistance Band

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Resistance Band Single Stiff Leg Deadlift with Single Arm Row

Compound

Band Standing Single Arm Row

Back · Band

Intermediate

Compound

Band Deadlift with Single Arm Row

Back · Hips · Band

Intermediate

Compound

Resistance Band Squat with Single Arm Row

Back · Resistance Band

Intermediate

Compound

Resistance Band Deadlift with Single Arm Row

Back · Resistance Band

Intermediate

Description

The exercise involves performing a single leg deadlift while simultaneously pulling a resistance band with one arm. It targets the hamstring, glutes, and the muscles of the upper back.

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How to do Resistance Band Single Stiff Leg Deadlift with Single Arm Row

01
Setup
Anchor a resistance band low, about ankle height, and stand facing the anchor point. Hold one end of the band in your hand, with the same-side leg slightly bent and the opposite leg extended behind you.
02
Setup
Shift your weight onto your standing leg, maintaining a soft bend in the knee, and brace your core to stabilize your torso.
03
Hinge at your hips, allowing your extended leg to lift straight back for the deadlift, while simultaneously pulling the resistance band towards your torso with a controlled rowing motion.
04
Keep your back straight and gaze neutral throughout the movement, feeling the stretch in your hamstring as you hinge forward and pull.
05
Slowly reverse the motion, extending your arm and lowering your extended leg back to the starting position in a controlled manner.
06
Complete all repetitions on one side before switching to the other leg and arm to maintain balance and muscle symmetry.

Tips

Maintain a neutral spine throughout the movement by actively engaging your core and avoiding any rounding of your lower back during the hinge.
Initiate the deadlift from your hips, pushing them back as if reaching for a wall behind you, rather than bending forward from your waist to effectively target the hamstrings and glutes.
Coordinate the row with the deadlift, ensuring both movements begin and end simultaneously to maximize muscle engagement and challenge your balance.
Keep your working elbow close to your body during the rowing motion to emphasize your latissimus dorsi and avoid shrugging your shoulder.

Common mistakes

Rounding the back during the deadlift portion reduces hamstring engagement and places undue stress on the lumbar spine; fix this by actively bracing your core and keeping your chest proud throughout the hinge.
Using momentum to pull the band rather than controlled muscle contraction diminishes the benefits of the row; fix this by slowing down the movement and focusing on squeezing your back muscles with each pull.
Allowing the standing knee to lock out or over-bend compromises stability and hamstring activation; fix this by maintaining a soft, consistent bend in your standing knee throughout the entire exercise.

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Questions

Is Resistance Band Single Stiff Leg Deadlift with Single Arm Row good for beginners?

Resistance Band Single Stiff Leg Deadlift with Single Arm Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Resistance Band Single Stiff Leg Deadlift with Single Arm Row?

You need Resistance Band to perform Resistance Band Single Stiff Leg Deadlift with Single Arm Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Resistance Band Single Stiff Leg Deadlift with Single Arm Row?

Maintain a neutral spine throughout the movement by actively engaging your core and avoiding any rounding of your lower back during the hinge. Initiate the deadlift from your hips, pushing them back as if reaching for a wall behind you, rather than bending forward from your waist to effectively target the hamstrings and glutes. Coordinate the row with the deadlift, ensuring both movements begin and end simultaneously to maximize muscle engagement and challenge your balance. Keep your working elbow close to your body during the rowing motion to emphasize your latissimus dorsi and avoid shrugging your shoulder.

What are common mistakes when doing Resistance Band Single Stiff Leg Deadlift with Single Arm Row?

Rounding the back during the deadlift portion reduces hamstring engagement and places undue stress on the lumbar spine; fix this by actively bracing your core and keeping your chest proud throughout the hinge. Using momentum to pull the band rather than controlled muscle contraction diminishes the benefits of the row; fix this by slowing down the movement and focusing on squeezing your back muscles with each pull. Allowing the standing knee to lock out or over-bend compromises stability and hamstring activation; fix this by maintaining a soft, consistent bend in your standing knee throughout the entire exercise.