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

Band Single Stiff Leg Deadlift with Single Arm Row

Target muscle
—
Equipment
Band
Body part
Back, Hips, Thighs
Type
Strength

The band single stiff leg deadlift with single arm row is a single-leg combination move that pairs a stiff-leg (Romanian) deadlift with a one-arm row using a resistance band. Standing on one leg, you hinge to load the hamstrings and glutes of the supporting leg through the hips and thighs, then row the band to engage the back. It builds posterior-chain strength while training balance and anti-rotation control.

How to do the Band Single Stiff Leg Deadlift with Single Arm Row

  1. 1Anchor a resistance band under the foot of your standing leg, or step on the middle of the band, and hold the free end in the opposite hand.
  2. 2Set your feet by lifting the non-working leg slightly off the floor, keeping a soft, stable bend in the standing knee.
  3. 3Brace your core and keep your back flat as you hinge forward at the hips, sending your free leg straight back behind you for counterbalance.
  4. 4Lower your torso toward parallel with the floor, feeling a stretch through the hamstring of the standing leg while keeping the band taut.
  5. 5At the bottom, drive your elbow up and back to row the band toward your hip, squeezing your shoulder blade in toward your spine.
  6. 6Lower the band back down under control, letting your arm fully extend toward the floor.
  7. 7Press through your standing foot and squeeze your glute to return to a tall, upright position with your hips fully extended.
  8. 8Complete all reps on one side, then switch the band and stance to train the other leg and arm.

Form tips

  • Keep the hinge driven by your hips, not your lower back, so the standing-leg hamstring and glute do the work.
  • Fix your gaze on a point a few feet ahead to steady your balance throughout the set.
  • Time the row so you pull at or near the bottom of the hinge, then control both the lowering and the return.
  • Keep your hips square to the floor and resist the band's pull to one side to train anti-rotation.
  • Choose a band tension you can control for full reps; start lighter while you learn to balance on one leg.

Common mistakes

  • Rounding the back during the hinge, which shifts load off the hamstrings and onto the spine and raises injury risk.
  • Bending the standing knee too much, which turns the move into a squat and removes the hamstring stretch that makes a stiff-leg deadlift effective.
  • Letting the hips rotate open toward the rowing side, which loses the anti-rotation challenge and makes balance harder to hold.
  • Yanking the band up with momentum instead of a controlled row, which reduces tension on the back muscles.
  • Standing back up before completing the row, which breaks the combination and shortens the range of both movements.

Frequently asked questions

What muscles does the band single stiff leg deadlift with single arm row work?

The stiff-leg deadlift portion targets the hamstrings and glutes through the hips and thighs, while the single-arm row works the back. Standing on one leg also challenges your core and balance for anti-rotation stability.

Is this exercise good for beginners?

It can be, but the single-leg balance and combined movement make it more advanced. Beginners should start with a light band, master the hinge and balance first, then add the row once the standing leg feels stable.

How many sets and reps should I do?

For most lifters, 2–3 sets of 8–12 reps per side works well. Use a band tension you can control through a full range on each leg.

Where should I feel this exercise?

You should feel a stretch and load in the hamstring and glute of the standing leg as you hinge, and tension across your back and shoulder blade as you row. The supporting foot and core should be working to keep you balanced.

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