Single Arm Cable Single Leg Romanian Deadlift

Instructions for proper form

1. Begin by setting the cable to a low pulley position and attach a handle. 2. Stand on one leg, with a slight bend in the knee of the supporting leg. 3. Grasp the cable handle with the opposite hand, maintaining a neutral grip. 4. Shift your weight onto the supporting leg and hinge at the hips to lower your torso while extending the non-supporting leg straight back. 5. Keep your back flat and engage your core throughout the movement. 6. Lower your torso until it’s parallel to the ground or you feel a stretch in your hamstring, then return to the starting position by driving through your heel and engaging your hamstring. 7. Repeat for the desired number of repetitions before switching legs.

Common mistakes to avoid

1. Rounding the back during the hip hinge. 2. Allowing the supporting knee to collapse inward. 3. Using too much weight, which may compromise form. 4. Not engaging the core, which can lead to instability.

Benefits

Specific benefits of the exercise

Strengthens the hamstrings, improves balance and stability, enhances hip hinge mechanics, and promotes unilateral strength.

Expected results and timeframe

With consistent training (2-3 times per week), expect to see improved hamstring strength and leg stability within 4-6 weeks..

Who this exercise is best for

Best for intermediate lifters looking to enhance their hamstring strength, athletes focusing on performance, and individuals seeking to improve balance and coordination.

Scientific studies supporting its effectiveness

Studies have shown that single-leg exercises like the Single Arm Cable Single Leg Romanian Deadlift can significantly enhance functional strength, improve dynamic balance, and reduce the risk of injuries in sports (Journal of Strength and Conditioning Research).

Variations

Beginner modifications

Perform the exercise without the cable to focus on balance; use body weight or a light dumbbell for added resistance. Consider doing the movement bilaterally (two arms) before transitioning to single-arm.

Advanced progressions

Increase resistance on the cable; add a rotational component by twisting through the torso as you hinge; or combine it with a single-arm row at the top of the movement.

Integrations

Complementary exercises

Complement with exercises targeting the glutes (glute bridges, hip thrusts), core stability (planks, side planks), and quads (lunges, squats).

Super set recommendations

Perform a set of Single Arm Cable Single Leg Romanian Deadlifts followed immediately by a set of cable rows or seated leg curls to target opposing muscle groups effectively.

Sample workout routines

Sample routine: 1. Warm-up – dynamic stretches, leg swings for 5-10 minutes. 2. 3 sets of 8-12 reps of Single Arm Cable Single Leg Romanian Deadlifts. 3. 3 sets of 10-15 reps of glute bridges. 4. 3 sets of 10-12 reps of cable rows. 5. Cool down – static stretches for hamstrings and quads.

Exercise combinations

Combine with hip hinge-focused exercises such as deadlifts or kettlebell swings to fully engage the hamstrings and glutes.

Best time to do this exercise in your workout

Best performed during the lower-body segment of your workout after warm-up but before fatigue sets in, typically suggesting it’s executed as one of the first compound exercises.