Resistance Band Single Stiff Leg Deadlift with Single Arm Row exercise animation (Männlich)

Resistance Band Single Stiff Leg Deadlift with Single Arm Row

Zielmuskel
—
Equipment
Resistance Band
Körperregion
Back
Typ
Strength

The Resistance Band Single Stiff Leg Deadlift with Single Arm Row is a compound back exercise that pairs a single-leg hip hinge with a unilateral row using a resistance band. It challenges the back muscles through a full hip-hinge pattern while also demanding balance and core stability, making it a time-efficient addition to strength or functional training routines.

Resistance Band Single Stiff Leg Deadlift with Single Arm Row: So führst du sie aus

  1. 1Stand with one foot centered on the middle of the resistance band, holding both ends (or one end looped) in the opposite hand at your side.
  2. 2Shift your weight onto the standing leg and lift the opposite foot slightly off the floor, keeping a soft bend in the standing knee.
  3. 3Brace your core and maintain a neutral spine, then hinge forward at the hip, sending the free leg back behind you as your torso lowers toward the floor.
  4. 4Lower until your torso is roughly parallel to the floor, or as far as your hamstring flexibility allows without rounding your back.
  5. 5At the bottom of the hinge, drive your elbow back and row the band toward your hip, squeezing the back muscles at the top of the pull.
  6. 6Slowly lower your arm back to the starting position, keeping control of the band tension throughout.
  7. 7Drive through the standing heel and squeeze the glute to return to the upright starting position, completing one full rep.
  8. 8Perform all reps on one side before switching the foot on the band and the rowing arm to complete the set on the other side.

Technik-Tipps

  • Keep your spine flat and neutral throughout the hinge — do not allow your lower back to round as you reach the bottom position.
  • Move slowly and with control rather than using momentum; the band tension should be consistent from bottom to top.
  • Fix your gaze on a point on the floor about one metre ahead to help maintain balance and a neutral neck position.
  • Row the band toward your hip, not your shoulder, to keep the emphasis on the back muscles rather than the arm.
  • Engage your core before you hinge and keep it braced for the entire movement to protect the lower back and improve balance.

Häufige Fehler

  • Rounding the lower back during the hinge, which shifts stress away from the back muscles onto the spine and increases injury risk.
  • Jerking or yanking the row instead of pulling in a smooth arc, which reduces back muscle engagement and can strain the shoulder.
  • Placing the standing foot too close to one end of the band, creating uneven or insufficient tension that disrupts balance and resistance.
  • Losing balance and touching the lifted foot to the floor mid-rep, which removes the stability demand and reduces the effectiveness of the exercise.
  • Rushing back to the upright position without fully completing the row, missing the peak contraction that trains the back muscles through a full range.

Häufig gestellte Fragen

What muscles does this exercise work?

It is primarily a back exercise, training the muscles of the upper and mid-back through the rowing motion, while the single-leg hip hinge also loads the hamstrings and glutes of the standing leg. The core works continuously to keep you balanced and your spine neutral.

How do I anchor the resistance band for this exercise?

Stand with the middle of the band under the arch of your standing foot. Both ends of the band (or a single looped end) are held in the same-side or opposite hand depending on your preferred grip. Make sure the band runs directly under the foot so it stays in place during the hinge.

Is this exercise suitable for beginners?

It requires moderate balance and body-control, so true beginners may find it challenging. Starting with a lighter band and keeping the hinge shallow until balance improves is recommended. Practicing a standard two-leg resistance band row first can help build the pulling pattern before adding the single-leg hinge.

How many sets and reps should I do?

For strength and muscle development, 3 sets of 8–12 reps per side works well. For endurance or functional conditioning, 3 sets of 12–15 reps per side with a lighter band is a good starting point. Rest 60–90 seconds between sets.

What are some alternatives if I cannot balance on one leg?

A resistance band Romanian deadlift with both feet on the band paired with a two-arm row is a simpler alternative that trains a similar hinge-plus-row pattern without the balance demand. You can also hold a wall or stable surface for support while you build single-leg stability.

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