Band Single Stiff Leg Deadlift With Single Arm Row

Muscles worked

Setup

1. Place the resistance band under your right foot and hold the other end with your left hand (contralateral grip).
2. Stand tall with a slight bend in your right knee and your left foot hovering just off the ground.
3. Engage your core and retract your shoulder blades to establish a neutral spine.

How to do it

1. Inhale and hinge at the hips, extending your left leg straight back while lowering your torso until it is nearly parallel to the floor.
2. At the bottom of the hinge, exhale and pull the band toward your hip in a rowing motion, driving your left elbow back while keeping your torso still.
3. Inhale as you lower the hand back down with control, maintaining your balance on the standing leg.
4. Exhale and drive through the right heel to return to a standing position, squeezing the glute at the top.

Form checklist

• Keep hips and shoulders square to the ground; do not let the floating hip rotate upward.
• Maintain a straight line from the crown of your head to your back heel throughout the hinge.
• Avoid rounding the lower back during the rowing phase.
• Keep the rowing elbow tucked close to the ribcage to maximize lat engagement.

Pro tips

• Focus on 'pushing the floor away' with your standing heel to maximize glute and hamstring tension.
• Pause for one second at the top of the row to emphasize the mind-muscle connection in the lats and traps.
• Keep the non-working arm extended out to the side to help maintain balance.

Make it harder

• Increase the resistance by choking up on the band or using a thicker band.
• Perform two rows at the bottom of each hinge to increase time under tension for the upper back and core.

Frequently asked

What muscles does the band single stiff leg deadlift with single arm row work?

The band single stiff leg deadlift with single arm row primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the band single stiff leg deadlift with single arm row?

The band single stiff leg deadlift with single arm row uses resistance band.

Is the band single stiff leg deadlift with single arm row good for beginners?

The band single stiff leg deadlift with single arm row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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