Resistance Band Single Stiff Leg Deadlift With Single Arm Row
Resistance Band Single Stiff Leg Deadlift With Single Arm Row Exercise Description
This combination move pairs a single‑leg hip hinge with a single‑arm horizontal row using a resistance band. The hip hinge emphasizes the hamstrings and gluteus maximus of the stance leg while the erector spinae and deep core work to maintain a neutral spine. The row targets the latissimus dorsi, rhomboids, and middle trapezius with assistance from the posterior deltoid and biceps. Performing both together trains posterior-chain strength, scapular control, and balance in a coordinated, functional pattern. Expect a controlled hinge to a near‑parallel torso, a strict row with the elbow close to the ribcage, then a smooth return to standing without trunk rotation.
- Muscle Groups: Back, Glutes, Hips, Lats, Traps
- Target Muscles: Gluteus Maximus, Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Femoris - Long Head, Deltoid - Posterior, Rhomboid Major
- Stabilizing Muscles: Gluteus Medius, Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Mid Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lats, Mid Traps
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Resistance Band Single Stiff Leg Deadlift With Single Arm Row Exercise
‘- Stand tall with a band secured under one foot. Hold the free end in the opposite hand; let the arm hang straight under the shoulder. Lightly bend the stance knee; set ribs down and brace.
– Pack the rowing shoulder (scapula down and back). Keep the neck long, chin slightly tucked.
– Hinge at the hips: push the pelvis backward as the torso tips forward. Extend the non‑stance leg straight behind you, toes pointing down; keep hips square.
– Aim for a long line from head to heel and a neutral spine. Weight stays over midfoot/heel; stance knee remains softly flexed.
– At the bottom, pause without rounding. Row by pulling the elbow toward the hip, keeping it close to your side; avoid shrugging or twisting.
– Squeeze the shoulder blade toward the spine at the end of the row. Wrist stays neutral; forearm follows the band path.
– Lower the band with control, maintaining your hinge position.
– Drive through the standing heel and extend the hip to return to upright as the back leg comes in.
– Reset posture and repeat. Switch sides to train the other leg/arm.
– Key checks: no lumbar rounding, no locked knee, no torso rotation, and no jerky band pulls—smooth, controlled motion throughout.
Resistance Band Single Stiff Leg Deadlift With Single Arm Row Tips
‘- Keep a soft bend in the stance knee; avoid locking it out.
– Set ribs down and brace before you hinge to keep the torso stable.
– Pack the rowing shoulder down and back, with the neck long and chin slightly tucked.
– Hinge by pushing the pelvis backward as the torso tips forward, rather than bending at the waist.
– Extend the non-stance leg straight behind you with toes pointing down and hips square.
– Aim for a long line from head to heel with a neutral spine, keeping weight over midfoot/heel.
– At the bottom, pause without rounding, then pull the elbow toward the hip, close to your side.
– Squeeze the shoulder blade toward the spine at the end of the row and keep the wrist neutral.
– Return with control: lower the band smoothly, then drive through the standing heel to stand without torso rotation or jerky band pulls.
Resistance Band Single Stiff Leg Deadlift With Single Arm Row Beginner Introduction
The single‑leg hip hinge with a single‑arm horizontal row using a resistance band blends lower-body balance work with an upper-body pulling motion. It is a band-based move where one leg supports the body while the other reaches back, and the torso leans forward as the banded arm performs a row. This combination encourages the stance-side hamstrings and glutes to share the load with the back and core, helping the body stay long and aligned rather than collapsing or twisting.
Because the row happens while the body is hinged over one leg, the lats, upper back, rear shoulders, and biceps are challenged in a more demanding balance position. The movement highlights smooth control of the shoulder blade and steady band tension instead of quick, jerky effort. Everything works together—from the standing heel through the hips and trunk to the pulling arm—to create a coordinated pattern that emphasizes the backside of the body, postural strength, and steady, controlled motion.