Band Single Stiff Leg Deadlift with Single Arm Row
Description
The band single stiff leg deadlift with single arm row is a combo move that pairs a single leg RDL with a band row. The lifter hinges on one leg, rows the band, and stands back up. It builds the posterior chain, back, and balance in one move.
Muscle Group
Equipment Required
Band Single Leg RDL Row Instructions
- Stand on one leg with a resistance band anchored in front.
- Grip the band handle with the opposite hand.
- Brace your core and keep the chest up.
- Hinge at the hip and lift the back leg behind you.
- Lower the torso toward parallel with the floor.
- Row the band handle to the lower ribs at the bottom.
- Lower the band and stand back up to the start.
- Finish all reps then switch sides.
Band Single Leg RDL Row Form & Visual
Band Single Leg RDL Row Benefits
- Builds the posterior chain
- Trains balance
- Combines hinge and row
- Strong combo move
- Useful functional move
- Builds the back
Band Single Leg RDL Row Muscles Worked
- Hamstrings
- Gluteus maximus
- Latissimus dorsi
- Erector spinae
Band Single Leg RDL Row Variations & Alternatives
- Single Leg RDL
- Bird Dog
- Cable Row
- Renegade Row
