A cable hip-hinge variation that targets the hamstrings, glutes, and spinal erectors. The lower cable provides continuous resistance through the Romanian deadlift pattern.
Set the cable machine to the lowest setting and attach a straight bar or rope handle.
Stand facing the cable machine with feet hip-width apart and grasp the handle with both hands using an overhand grip.
Step back slightly to create tension in the cable, keeping your arms straight and shoulders back.
Engage your core and maintain a slight bend in your knees.
Hinge at the hips, pushing them back while keeping your back straight and chest up.
Lower the handle towards your shins until you feel a stretch in your hamstrings.
Pause briefly at the bottom of the movement, then drive your hips forward to return to the starting position.
Keep your back flat and avoid rounding your shoulders throughout the movement.
Focus on hinging at the hips rather than bending at the waist.
Maintain a slight bend in your knees to protect them from strain.
Engage your core to help stabilize your spine during the exercise.
Control the movement both on the way down and up to maximize muscle engagement.
Start with a lighter weight to master form before increasing resistance.
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