Romanian Deadlift Single-Leg (Cable)

A unilateral posterior chain exercise using cable handles where you perform a single-leg hip hinge with minimal knee bend to strengthen hamstrings and glutes.

Instructions

1. Stand facing a cable machine with handles at chest height or below, feet hip-width apart.
2. Grasp the cable handles with both hands and step back to create cable tension.
3. Shift your weight onto one leg (the standing leg) with a slight knee bend.
4. Extend the non-working leg behind you for balance as you hinge at the hip.
5. Lower your torso forward while keeping your back straight, feeling a stretch in your hamstring.
6. Return to the starting position by extending your hip and engaging your glute.
7. Complete all reps on one leg before switching.

Tips

• This single-leg variation increases balance and stability demands significantly
• Maintain a neutral spine throughout the movement to protect your lower back
• The non-working leg can extend behind you for counterbalance
• Use lighter weight than bilateral variations to maintain proper form
• This exercise is excellent for addressing strength imbalances between legs