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Glutes · Advanced

Band Single-Leg Romanian Deadlift with Single-Arm Row

Single-leg hip hinge with a contralateral band row, training the posterior chain, back, balance, and anti-rotation control.

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Exercise overview

Training details

GlutesHamstringsLatsUpper BackBicepsCore

Equipment

Resistance Band

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand on the center of the band with one foot and hold the free end in the opposite hand.
  2. 02Soften the standing knee, brace, and hinge at the hip while the free leg extends behind you.
  3. 03Stop with the torso long and angled forward, hips square, and rowing arm extended beneath the shoulder.
  4. 04Hold the hinge and row the hand toward the lower ribs without rotating the torso, then extend the arm slowly.
  5. 05Drive the hip forward to stand, complete the repetitions, then switch the supporting foot and hand.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Deadlift Bent-over Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Standing Single Leg RDL with RowComparable substituteGlute BridgeComparable substituteHip Thrust

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