Suspender Single Leg Deadlift
Description
The suspender single leg deadlift uses a TRX or suspension trainer to provide light hand support during a single leg Romanian deadlift. The straps help with balance, letting the lifter focus on the hamstring and glute stretch rather than fighting for balance. It is a great progression for unsupported single-leg deadlifts.
Muscle Group
Equipment Required
Suspender Single Leg Deadlift Instructions
- Set a suspension trainer at about waist height.
- Grab both handles with a light grip for balance support.
- Stand on one foot with a slight bend in the knee.
- Extend the other leg straight behind you.
- Brace your core and keep your back flat.
- Hinge at the hip, lowering your torso while the back leg rises.
- Continue until your torso and back leg are roughly parallel to the floor.
- Drive through the standing leg to return to upright. Switch legs.
Suspender Single Leg Deadlift Form & Visual
Suspender Single Leg Deadlift Benefits
- Builds single-leg posterior chain strength
- Hand support helps with balance
- Targets the hamstrings and glutes
- Useful for athletic training
- Improves hip hinge pattern
- Strong progression for unsupported version
Suspender Single Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Spinal erectors
Suspender Single Leg Deadlift Variations & Alternatives
- Single Leg Deadlift
- Romanian Deadlift
- Single Leg RDL
- Good Morning
