Stiff Leg Deadlift with Mini Loop Booty Bands

At a Glance

Exercise Muscle

Legs, Glutes

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Deadlifts, with or without weights, are a phenomenal compound exercise. This means they bend more than one joint and engage multiple muscles with each complete rep. This primal movement helps lock in the proper technique to bend down correctly, a natural movement pattern often repeated in your daily life. Teaching multiple muscles groups to work together in harmony not only promotes booty toning and activation but also strengthens your entire body as a unit (instead of one muscle at a time) and helps prevent injury.  


  1. Place a booty band around your lower to mid-thighs
  2. If using a barbell, roll it to your shins and grasp it with an overhand grip -- if you are not using weights, hinge at the hips until you feel a stretch in your hamstrings
  3. Keep your back straight and retract your shoulder blades to engage your lats
  4. Drive up through your heels and pull yourself up using your hamstrings and glutes to a standing position



  • Keeping your bodyweight anchored in your heels

  • Keep your back arched and your chest up

  • The straighter you keep your legs the more work your hamstrings will do

  • Keep your core tight and engaged throughout your entire set


Target Muscles: Hamstrings, Quadriceps, Adductors, Gluteus maximus, Calves, Obliques, Rectus Abdominis, Traps, Rhomboids, Scapulae

Recommended Booty Bands: 12” Medium Booty Band (minimal resistance), 12” Heavy Booty Band (high resistance), 12”  Robust Booty Band (maximum resistance)


Force: Pull

Position: Upright

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