How to do the Single Leg Cable Romanian Deadlift
- Face the low pulley, holding the bar with both hands.
- Stand on one leg, the other knee bent and foot lifted behind.
- Push your hips back, keeping the bar close to your standing leg.
- Straighten back up, driving through your planted foot to return to standing.
Full technique — 7 steps
- Attach a short straight bar to the low pulley and stand facing the machine.
- Hold the bar with both hands in front of your thighs and arms hanging straight.
- 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.
- Push your hips back and let your torso tip forward while the bar stays close to your standing leg.
- Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
- Drive through the planted foot and extend the hip to return to a tall standing position.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Resistance bands
No equipment
Kettlebell
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
- Easier Barbell Figure Four Glute Bridge
- This exercise Single Leg Cable Romanian Deadlift
- Harder Romanian Deadlift
- Harder Zercher Good Morning
Too hard for now? Start with the Barbell Figure Four Glute Bridge.
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).
