Assisted Single Leg RDL
Starting Posture
Stand facing a cable machine or resistance band attachment with the handle in one hand. Shift your weight onto one foot and lift the other foot off the floor, keeping a slight bend in the knee of the standing leg.
How to Exercise
Maintaining a flat back and engaging your core, hinge at the hip to perform a single leg Romanian deadlift (RDL) while holding onto the cable or resistance band for support. Slowly lower the handle down towards the ground while extending your free leg straight back behind you. Keep your hips square and level throughout the movement. Return to the starting position by driving through the heel and squeezing the glutes.
Breath Control
Inhale as you lower the handle and exhale as you return to the starting position. Focus on maintaining a steady breath throughout the exercise.
Common errors
Common errors include leaning to one side, using momentum to swing the leg, and allowing the shoulders to round forward. Make sure to keep your shoulders back and down throughout the movement.
Weights
Start with a light weight or resistance band to master the movement before increasing the load. Focus on form and stability before adding more weight.
Grips
Hold onto the cable or resistance band handle with a firm grip, keeping the arm extended and supporting your body weight. Maintain a neutral wrist position to avoid strain.
Variations
To increase the difficulty, perform the exercise without any assistance, using only body weight for balance. You can also hold onto a stationary object for support, such as a wall or railing.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper alignment and control throughout the movement. Keep your core engaged to help stabilize your body. Use a mirror to check your form and make sure your hips stay square. Adjust the resistance level of the cable machine or band to match your strength and ability.
Cautions
Avoid rounding your back or arching excessively during the exercise. If you feel pain or discomfort, stop immediately and consult a fitness professional. Use a lighter weight or assistance as needed to maintain proper form.