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Upper Legs · Cable
Cable Single Leg Deadlift
Cable Single Leg Deadlift is a beginner compound strength exercise that works the hamstrings (upper legs), with the lower back and abdominals assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · Gluteus Maximus
Secondary muscles
- Lower Back · Erector Spinae
- Abdominals · Rectus Abdominis, Obliques
How to do Cable Single Leg Deadlift
- Attach a straight bar to a low pulley and stand facing the cable while holding the bar with both hands. Shift your weight onto your right leg, keeping it bent at 90 degrees.
- Slightly bend your standing knee and hinge at the hips to lower your torso to the floor.
- Once your torso is nearly parallel to the floor. Drive through your standing leg to return to the starting position
- Lower your foot to the starting position with control. Repeat for the desired repetitions, switch legs, and repeat.
Form tips
- Maintain a neutral spine throughout the entire movement to avoid lower back strain.
- Keep your hips square to the floor and avoid rotating your torso as you hinge forward.
- Engage your core to help stabilize your balance during the single-leg movement.
Cable Single Leg Deadlift alternatives
More hamstrings exercises
Cable Single Leg Deadlift FAQ
What muscles does Cable Single Leg Deadlift work?
Cable Single Leg Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and Gluteus Maximus). The lower back and abdominals work as secondary muscles.
What equipment do you need for Cable Single Leg Deadlift?
You need a cable.
How many sets and reps of Cable Single Leg Deadlift should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Single Leg Deadlift good for beginners?
Yes. Cable Single Leg Deadlift is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Cable Single Leg Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Single Leg Deadlift?
Other exercises for the hamstrings include Kettlebell Single Leg Deadlift, Barbell Single Leg Deadlift, Dumbbell Single Leg Deadlift and Bodyweight Single Leg Deadlift.
For developers
Use Cable Single Leg Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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