Cable Single Leg Dead Lift

Target muscles

The gluteus maximus of the standing leg drives the hip extension. The hamstrings of the standing leg work hard through the lengthening phase and the return. The gluteus medius fires continuously to keep the pelvis level — single-leg loading exposes glute medius weakness brutally. The spinal erectors hold spinal position. The trunk braces against the asymmetric load. The hip flexors of the free leg hold the extended position. Balance and proprioception become primary skills here, not just secondary considerations.

How to perform

Setup

Set a cable to the lowest pulley with a D-handle. Stand facing the machine on one leg, with the free leg slightly behind. Grip the handle with the hand on the same side as the free leg. The other arm can rest at the side or stretch back for balance. Slight knee bend in the standing leg. Trunk braced.

Execution

Hinge at the hip of the standing leg, extending the free leg back as the torso folds forward. The free leg and the torso should form a straight line — body in an upside-down T at the bottom of the rep. Keep the back flat and the trunk braced. Reach the cable handle toward the floor with the working hand. Reverse by driving through the heel of the standing leg, squeezing the glute, and returning to standing. Complete all reps on one side before switching legs.

Common mistakes

• Pelvis tilting toward the working side. The hips stay level; if you can't keep them level, drop the load.
• Free leg dropping below body line. The leg extends to horizontal at the bottom, not to the floor.
• Rounding the lower back. The spine stays neutral; if it rounds, lighten the load.
• Going too heavy too early. Single-leg work compounds quickly; build the load gradually over weeks.
• Not pausing at the bottom. A brief pause confirms balance and position before driving back up.

Progressions and regressions

Regress to a single-leg Romanian deadlift with no load (bodyweight only) until the balance is solid. Add a single dumbbell or kettlebell in the working hand before moving to the cable. To progress, work pause single-leg deadlifts (2-second pause at the bottom), or add a balance challenge (single-leg deadlift on a foam pad or BOSU ball).

Programming notes

Excellent unilateral posterior chain work. 3-4 sets of 6-10 reps per leg. Two times a week. The balance demand caps the working weight — even strong lifters use modest loads here. Pair with bilateral Romanian deadlifts for total posterior-chain volume. The single-leg version is particularly useful for runners and field-sport athletes whose sports demand single-leg hip extension under load.