Band Single Stiff Leg Deadlift With Single Arm Row
Band Single Stiff Leg Deadlift With Single Arm Row Exercise Description
This exercise combines a single-leg hip hinge with a one‑arm band row, teaching you to load the posterior chain while controlling the torso. The stance leg’s gluteus maximus and hamstrings drive hip extension as the spinal erectors help maintain a neutral spine. During the row, the latissimus dorsi, rhomboids, and middle trapezius retract and depress the scapula, with the biceps assisting the pull. Performing the row at the bottom of the hinge adds an anti‑rotation demand, encouraging square hips and steady trunk positioning. It’s a concise way to practice coordinated hip hinging and upper‑body pulling with minimal equipment while reinforcing balance and alignment.
- Muscle Groups: Glutes, Hips, Lats
- Target Muscles: Gluteus Maximus, Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Femoris - Long Head, Rhomboid Major, Semimembranosus, Semitendinosus, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Medius, Iliocostalis, Longissimus, Spinalis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Mid Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Single Stiff Leg Deadlift With Single Arm Row Exercise
‘- Loop the band under the midfoot of your stance leg; hold the band in the same‑side hand. Stand tall, feet hip‑width, eyes forward.
– Establish a foot tripod (heel, base of big toe, base of little toe). Keep a soft bend in the stance knee.
– Set ribs stacked over pelvis, brace lightly, and draw the shoulder blade of the working arm down and back.
– Hinge from the hips: push them straight back, keep the spine neutral, and let the non‑stance leg reach long behind you. Keep hips level and the back leg’s toes pointing down.
– Descend until you feel hamstring tension while the shin stays nearly vertical and the weight stays midfoot to heel.
– Pause. Row: pull the elbow toward the rib/hip, retracting and depressing the scapula. Keep shoulders level; avoid trunk rotation.
– Control the band back to full arm extension without letting the shoulder roll forward.
– Drive through the whole foot and extend the hip to return to tall standing, keeping the spine neutral throughout.
– Maintain band tension and smooth, controlled motion on both the hinge and the row.
– Avoid rounding the back, locking the knee, letting the pelvis twist, or shrugging the shoulder during the row.
Band Single Stiff Leg Deadlift With Single Arm Row Tips
‘- Loop the band under the midfoot of your stance leg and hold it in the same-side hand.
– Stand tall with feet about hip-width and eyes forward before you start hinging.
– Maintain a foot tripod on the stance leg (heel, base of big toe, base of little toe) with a soft bend in the knee.
– Stack ribs over pelvis, brace lightly, and set the working shoulder blade down and back before you move.
– Hinge by pushing the hips straight back, keeping a neutral spine, while the non-stance leg reaches long behind you.
– Keep hips level and the back leg’s toes pointing down as you descend.
– Descend only until you feel hamstring tension, with the stance shin nearly vertical and weight centered midfoot to heel.
– At the bottom, pause and row by pulling the elbow toward your rib/hip, retracting and depressing the scapula while keeping shoulders level and trunk from rotating.
– Control the band back to full arm extension without letting the shoulder roll forward.
– Drive through the whole foot to extend the hip and return to tall standing, keeping the spine neutral and motion smooth and controlled.
Band Single Stiff Leg Deadlift With Single Arm Row Beginner Introduction
The single-leg hip hinge with a one‑arm band row blends a lower-body hinge movement with an upper-body pull, all while standing on one leg. A resistance band anchors under the working foot and connects to the hand on the same side, so as the body tilts forward from the hips, the arm pulls the band back. This combination links leg drive, trunk stability, and arm strength in a single flowing pattern, with the band creating a continuous line of tension from foot to hand.
This exercise targets the glutes and hamstrings of the stance leg, challenges the lower back and core to hold a steady posture, and engages the lats, upper back, and biceps during the row. Because the pull happens while the body is hinged over and supported on one leg, the movement resists twisting and sideways shifting, encouraging level hips and a calm, controlled torso. It suits band-based strength routines where space or equipment is limited, and it highlights smooth coordination between hip hinging, balance, and pulling strength.