# Single Leg Cable Romanian Deadlift

A single-leg hip hinge against a low cable, targeting the hamstrings and glutes. The cable pulls forward from the floor, so the hamstrings stay loaded through the whole hinge while you balance on one leg.

- Intermediate · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-single-leg-deadlift/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-cable-romanian-deadlift/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 9/10
- Hip abductors: 5/10
- Hip adductors: 4/10
- Calves: 3/10

## How to do the Single Leg Cable Romanian Deadlift

1. Face the low pulley, holding the bar with both hands.
2. Stand on one leg, the other knee bent and foot lifted behind.
3. Push your hips back, keeping the bar close to your standing leg.
4. Straighten back up, driving through your planted foot to return to standing.

### Full technique — 7 steps

1. Attach a short straight bar to the low pulley and stand facing the machine.
2. Hold the bar with both hands in front of your thighs and arms hanging straight.
3. Shift your weight onto one leg, keep a slight bend in the standing knee, and bend the other knee to lift that foot behind you.
4. Push your hips back and let your torso tip forward while the bar stays close to your standing leg.
5. Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
6. Drive through the planted foot and extend the hip to return to a tall standing position.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Turning it into a squat
- Rounding through the spine
- Opening the hips outward
- Pulling the bar with the arms
- Letting cable go slack

## Form cues

- Push hips straight back
- Keep hips square
- Arms stay long
- Stop at hamstring stretch
- Stand tall at top

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Single Leg Romanian Deadlift](https://seto.fit/exercises/single-arm-dumbbell-single-leg-romanian-deadlift/), [Staggered Stance Dumbbell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-dumbbell-romanian-deadlift/)
- **Resistance bands**: [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/), [Single Leg Resistance Band Glute Bridge](https://seto.fit/exercises/single-leg-resistance-band-glute-bridge/)
- **No equipment**: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/), [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/)
- **Kettlebell**: [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/), [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/) — Beginner
- Easier: [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/) — Intermediate
- **This exercise: Single Leg Cable Romanian Deadlift — Intermediate**
- Harder: [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/) — Intermediate
- Harder: [Zercher Good Morning](https://seto.fit/exercises/zercher-good-morning/) — Advanced

## Quick answers

### What muscles does the Single Leg Cable Romanian Deadlift work?

Primary: Hamstrings 9/10, Glutes 9/10. Also works: Hip abductors 5/10, Hip adductors 4/10, Calves 3/10.

### When should I do the Single Leg Cable Romanian Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Single Leg Cable Romanian Deadlift?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Single Leg Cable Romanian Deadlift?

Dumbbells: Single Arm Dumbbell Single Leg Romanian Deadlift, Staggered Stance Dumbbell Romanian Deadlift. Resistance bands: Single Leg Resistance Band Romanian Deadlift, Single Leg Resistance Band Glute Bridge. No equipment: Figure Four Glute Bridge, Feet Elevated Staggered Stance Glute Bridge. Kettlebell: Staggered Stance Double Kettlebell Romanian Deadlift, Single Leg Kettlebell Glute Bridge.

### What is an easier version of the Single Leg Cable Romanian Deadlift?

Barbell Figure Four Glute Bridge (Intermediate), Dumbbell Romanian Deadlift (Beginner).

### What is a harder version of the Single Leg Cable Romanian Deadlift?

Romanian Deadlift (Intermediate), Zercher Good Morning (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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