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Suspension Trainer Single-Leg Romanian Deadlift
A unilateral hinge exercise using a suspension trainer to target the hamstrings and glutes for posterior chain stability and strength.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point holding the handles with light tension in the straps, shifting weight onto one leg with a slight bend in the knee.
- Hinge at the hips to lower your torso while extending the free leg straight back.
- Keep the back flat and the standing knee slightly bent but stable.
- Use the suspension trainer for balance but minimize pulling with the arms.
- Lower until the torso is parallel to the floor or a stretch is felt in the hamstrings.
- Drive through the standing heel and squeeze the glutes to return to the starting position.
Coaching Tips
Form Cues
- Hips back
- Soft knee
- Neutral spine
- Light grip
- Square hips
Breathing
Inhale as you hinge forward and lower the torso; exhale as you drive back up to standing.
Tempo
3-1-1
Range of Motion
Lower until the torso is roughly parallel to the floor, maintaining a neutral spine throughout.
Safety
Safety Notes
- Ensure the floor is not slippery to prevent sliding.
- Keep the movement controlled to avoid hamstring strain.
Spotting
Not recommended; use the straps for self-assistance.
Common Mistakes
- Rounding the lower back
- Pulling too hard with arms
- Locking the standing knee
- Opening the hips to the side
When to Avoid
- Acute low back injury
- Severe hamstring strain
- Poor balance or dizziness
- Shoulder instability
Flexibility Needed
- Adequate hamstring flexibility
- Ankle stability for single-leg stance
- Hip hinge mobility
Build Up First
- Mastery of bilateral Romanian deadlift
- Basic balance on one leg
- Core bracing proficiency
Also known as
TRX Single Leg RDL, Suspension Single Leg RDL, TRX Single Leg Deadlift, Suspension Single Leg Deadlift, Assisted Single Leg RDL
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