VARIATIONS

Cable Stiff-Leg Deadlift

Stand on a raised platform between two low pulleys

This compound pull targets the glutes and hamstrings while reinforcing hip hinge mechanics under constant tension. It strengthens the posterior chain with reduced spinal loading compared to heavy barbell variations.

HOW TO DO IT

Stand on a raised platform between two low pulleys with feet hip-width apart.
Grasp the stirrup attachments with arms fully extended at your sides.
Hinge at the hips to lower your torso while keeping legs nearly straight.
Lower until you feel a deep stretch in your hamstrings without rounding your back.
Drive your hips forward to return to a standing position.
Squeeze your glutes hard at the top of the movement.

COMMON MISTAKES

Bending knees excessively and turning the move into a squat.
Rounding the lower back to reach further down.
Using arm strength to pull the weight up.
Hyperextending the spine at the top of the lift.

TIPS

Push your hips backward as if trying to close a car door.
Maintain a neutral spine throughout the entire range of motion.
Keep the cables close to your shins during the descent.

SAFETY

Avoid rounding the lower back under load to prevent disc injury.

DETAILS

Muscles: GlutesHamstrings
Equipment: Cable Machine
Type: Strength Training
Difficulty: Advanced
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Romanian deadlift
Handle: D-handle
Arms: Both
Legs: Both
Arms straight or bent: Straight arms
Legs straight or bent: Straight legs
Hand orientation: Neutral (palms facing each other)
Body position: Standing
Stance: Shoulder-width
Facing: Facing away
Pulley height: Low

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