The Cable Single Leg Deadlift trains the lower back using cable machine, and sits at a intermediate level of technical demand. Mechanically, the target muscles contribute to the movement — the reason this exercise carries over to overall performance in this pattern. What separates this variation from other lower back work is that it is training one leg at a time — a detail that changes which fibres take the load and how much stability the movement demands. The 'Single Leg Deadlift' designation is not cosmetic — it tells you the specific setup and line of pull that separates this from its close relatives. Support comes from the lower back, glutes, and core; the lower back in particular help extend and stabilise the spine, which is why fatigue there often shows up before the lower back is fully worked. Training this with cable machine keeps constant tension on the muscle through the entire range, though it requires an available station and correct pulley height. In a training week, this fits naturally into any session where lower back is the priority. It assumes you already own the basic pattern and can maintain position under moderate load.
Muscles Worked
The Cable Single Leg Deadlift is primarily a legs exercise, but it is never only the legs doing the work.
Legs
75%
Lower Back
42%
Glutes
32%
Core
22%
Legs (primary) — These fibres contribute to the movement, and they carry the majority of the load in this movement.
Lower Back (secondary) — Assists by helping to extend and stabilise the spine, contributing to spinal support under load and injury resilience.
Glutes (secondary) — Assists by helping to extend and externally rotate the hip, contributing to hip power, posture and lower-back protection.
Core (secondary) — Assists by helping to brace the trunk against movement, contributing to stability under load.
Benefits of the Cable Single Leg Deadlift
Builds strength in the lower back through a hinge pattern, which carries over directly to pushing the hips back and driving them forward.
Trains one side at a time, which exposes left-to-right imbalances that bilateral lifts hide.
Allows progressive overload — adding load or repetitions over weeks is what actually drives lower back growth.
Reinforces the hamstrings, glutes and spinal erectors as a coordinated unit rather than as isolated parts.
Uses cable machine, which keeps constant tension on the muscle through the entire range.
Strengthens trunk bracing, which protects the spine during heavy compound lifts.
How to Perform the Cable Single Leg Deadlift
1
Set the pulley height for the movement and take a stable stance, working one side at a time.
2
Push your hips back and let the handle travel close to your legs.
3
Lower until you feel a strong stretch through the lower back, keeping your back flat.
4
A good Cable Single Leg Deadlift rep looks identical to the one before it; when it doesn't, the set is done.
5
Drive your hips forward to stand, finishing tall without leaning back.
6
Reset your position between reps if it drifts, rather than working through a bad setup.
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
Breathing Technique
The general rule for the Cable Single Leg Deadlift is simple: inhale at the top, brace, exhale as you drive the hips forward. For heavier sets, take a breath in at the start position, brace as though bracing for a punch, and hold that pressure through the hardest part of the rep before exhaling. Consistent breathing is what keeps your brace intact from the first rep to the last.
Tips for Proper Form
Step far enough from the anchor that there is tension on the muscle before the first rep begins.
Keep the range of motion consistent across every rep so you can compare sessions honestly.
Control the lowering phase — most of the lower back stimulus comes from resisting the weight, not lifting it.
Start each set with your weaker side and match the stronger side to it, not the reverse.
Set your position before the first rep rather than correcting it mid-set.
Keep the spine neutral and let the hips travel back rather than the chest dropping.
Keep the cable machine tracking close to your legs the whole way — letting it drift forward turns a hinge into a lower-back lift.
Log your Cable Single Leg Deadlift numbers each session. The lower back responds to gradual, tracked increases far more reliably than to hard sessions you can't repeat.
The cable keeps tension on the lower back at every point in the range — pause where a free weight would go slack.
Common Mistakes to Avoid
Rounding the lower back as the hips travel back.
Do this insteadSet a neutral spine before you move and hold it — stop the rep the moment it rounds.
Letting the glutes and core take over the Cable Single Leg Deadlift.
Do this insteadIf you feel it everywhere except the lower back, reset your position and ease off the difficulty.
Standing in the wrong position relative to the pulley.
Do this insteadLine yourself up so the cable pulls directly opposite the lower back.
Variations by Experience Level
Beginner
Reduce the load and perform the Cable Single Leg Deadlift for higher repetitions, focusing entirely on position rather than weight. If cable machine feels unmanageable, rehearse the same pattern with bodyweight first. Film one set of the Cable Single Leg Deadlift from the side; it's the fastest way to spot what to fix.
Intermediate
Increase total working sets before increasing load — volume drives most of the adaptation at this stage. Track your Cable Single Leg Deadlift numbers so you can see whether the lower back is actually progressing.
Advanced
Slow the lowering phase to three or four seconds to accumulate tension without adding weight. Small, tracked increases on the Cable Single Leg Deadlift beat occasional maximal efforts.
Safety Considerations
The most common way the Cable Single Leg Deadlift goes wrong is rounding the lower back as the hips run out of range.
Keep the spine in a neutral position — loaded flexion or forced rotation is where lower-back injuries happen.
Stop the set when technique degrades — a Cable Single Leg Deadlift rep that no longer looks like your first one is not building anything.
Working one side at a time means the trunk must resist rotation — do not let the torso twist to help the rep through.
Warm up with lighter sets of the Cable Single Leg Deadlift before your first working set.
Who Should Avoid This Exercise
The Cable Single Leg Deadlift suits most healthy trainees, but it is not appropriate for everyone.
Anyone with an acute lower-back injury or disc irritation, until cleared to load the spine again.
Anyone experiencing sharp, localised or radiating pain during the movement — that is a signal to stop, not to push through.
This is general educational information, not medical advice. If you are managing an injury or medical condition, check with a qualified professional before adding this exercise to your programme.
What muscles does the Cable Single Leg Deadlift work?
It primarily trains the legs, with the lower back, glutes, and core assisting. The pattern is classified as hinge, so the hamstrings, glutes and spinal erectors share the workload.
Is the Cable Single Leg Deadlift suitable for beginners?
It is rated intermediate. You should already be comfortable with basic lower back work and able to hold position under moderate load before attempting it.
How many sets and reps should I do?
A practical starting point is 4 sets of 8-12, resting 60-90 sec between sets, roughly 2x per week. Adjust from there based on how you recover.
What equipment do I need for the Cable Single Leg Deadlift?
You need cable machine. This keeps constant tension on the muscle through the entire range, though it requires an available station and correct pulley height.
How do I breathe during the Cable Single Leg Deadlift?
As a general rule, inhale at the top, brace, exhale as you drive the hips forward. Avoid holding your breath for the entire set.
What is the most common mistake with the Cable Single Leg Deadlift?
Rounding the lower back as the hips run out of range. The simplest correction is to keep the spine neutral and let the hips travel back rather than the chest dropping.
What can I do instead of the Cable Single Leg Deadlift?
Good substitutes that train the same lower back pattern include Good Mornings, Barbell Clean Deadlift, and Dumbbell Staggered Deadlift. Pick whichever matches the equipment you have available.
Should I train both sides equally on the Cable Single Leg Deadlift?
Yes. Start each set with your weaker side and match the stronger side to whatever it managed — that is how you close an imbalance rather than reinforce it.
About Training Your Lower Back
The Cable Single Leg Deadlift fits into that picture as an intermediate option using cable machine, leaning on the lower back and glutes alongside the lower back.
The lower back — chiefly the erector spinae running along the spine — keeps you upright, stabilises the trunk under load, and works alongside the glutes and hamstrings to extend the hips. A strong, resilient lower back underpins nearly every heavy lift and protects against everyday injury.
The deadlift and its variations are the primary builders, loading the entire posterior chain. Back extensions, good mornings, and rack pulls add targeted strengthening, while bracing during squats and carries trains the spinal stabilisers.
Technique is paramount: maintain a neutral spine, brace the core hard, and hinge from the hips rather than rounding the back. Build load gradually and never sacrifice form for weight.