Single-Leg Deadlift (Cable)
How to do it
Attach one handle to a low pulley and hold it in the hand opposite the planted leg. With a soft working knee, hinge as the free leg reaches back, then drive the planted hip forward to stand without rotating the pelvis. Complete the set and repeat on the other side.
Setup
Stand facing the low pulley and hold one handle opposite the planted leg. Step back for tension, soften the working knee, square the hips, brace the foot, and keep the cable arm long.
Where you should feel it
Through the hamstrings and glutes of the planted leg, with the core, hips, ankle, lower back, and lats maintaining balance and alignment. Avoid opening the pelvis.
When to use it
Use for unilateral posterior-chain strength with continuous tension and an anti-rotation demand. Track controlled sets of 8-15 reps per side.