VARIATIONS

Single-Leg Cable Stiff-Legged Deadlift

Cable handle gripped by hand opposite working leg

This unilateral movement targets the hamstrings and lower back by enforcing a strict hip hinge. It corrects strength imbalances between legs while improving balance and posterior chain stability.

HOW TO DO IT

Stand facing the cable machine with the handle attached low.
Grip the handle with the hand opposite your working leg.
Hinge at the hips while extending the non-working leg straight back.
Lower the torso until you feel a deep stretch in the hamstring.
Drive your hips forward to return to a standing position.
Complete all reps on one side before switching legs.

COMMON MISTAKES

Rotating the hips open instead of keeping them square.
Rounding the lower back while reaching for the floor.
Bending the standing leg too much into a squat.
Using arm strength to pull the weight up prematurely.

TIPS

Keep your hips square to the floor throughout the movement.
Maintain a slight bend in the knee of the standing leg.
Imagine pushing your glutes back against a wall behind you.
Keep the cable handle close to your shin as you lower.

SAFETY

Avoid rounding the spine under load to prevent lower back injury.
Do not hyperextend the lower back at the top of the movement.

DETAILS

Muscles: HamstringsGlutes
Equipment: Cable Machine
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Single leg deadlift
Handle: D-handle
Arms: One
Legs: Alternating
Legs straight or bent: Straight legs
Hand orientation: Neutral (palms facing each other)
Body position: Standing
Facing: Facing the anchor
Pulley height: Low

SIMILAR EXERCISES

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