Glutes · Hip hinge
Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift mainly trains your hamstrings and glutes. Also working: lower back and obliques.
One cable
Standing, light pull
How to do it
- Face the machine, standing leg slightly bent
- Torso forward, free leg straight out behind you
- Hips stay square: don’t rotate open
- Come back up using your glutes and hamstrings: then switch sides
Coach’s tip
On one leg, a single cable is enough for a hard set. At first, touch the frame lightly with your free hand: that way you train your hamstrings and not just your balance.
Setup
Pulley
Pulley at the bottom
Grip
Single handle in the hand opposite your standing leg
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (hip hinge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Leg Romanian Deadlift work?
Mainly the hamstrings and glutes. The lower back and obliques help.
How do I set up the cable machine for the Single-Leg Romanian Deadlift?
Pulley: Pulley at the bottom. Grip: Single handle in the hand opposite your standing leg.
What can I do instead of the Single-Leg Romanian Deadlift?
For the same movement: Romanian Deadlift, One-Cable Romanian Deadlift and Cable Deadlift. In DCFT you swap with one tap.
DCFT
The Single-Leg Romanian Deadlift in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.