Deadlifts are a great exercise to build strong glutes and hamstrings. They also strengthen the core and lower back.

Cable deadlifts are an excellent option for beginners looking to get stronger and more flexible without over-stressing the back or neck muscles. This is because the cables keep tension throughout the movement, minimizing the chance of injury.

Hip Hinge

The Hip Hinge is one of the lifters’ most crucial movement patterns to master. It’s an essential skill that helps strengthen the hamstrings, glutes, and lower back.

When performing a deadlift on the cable machine, it is crucial to have proper hip hinge technique and keep your spine neutral throughout the lift. This can prevent injury and ensure you make the most of your reps.

Start by standing with your feet shoulder-width apart, knees slightly bent, and chest up. Slowly hinge your hips forward until your hamstrings feel a stretch and your butt sticks out behind you.

This move is a great way to teach the correct movement pattern and to develop a sense of a strong lockout position. It can also be used as a lower-volume accessory exercise to improve strength and technique during deadlifts.

Single-Leg Deadlift

Deadlifts are one of the most effective exercises to tone the entire body and build strength. They work the back, abs, and glutes while also developing balance and helping you build strength in your legs.

The single-leg deadlift takes the benefits of the traditional deadlift to the next level, allowing you to use lighter weights while still challenging your core and stabilizing muscles. It’s also an excellent choice for people who find the traditional deadlift intimidating due to balance concerns or fear of tipping over, says Tony Gentilcore, C.S.C.S.

In addition, this version of the exercise can be modified by adding a trap bar to the setup, sparing your lower back some stress from the load.

But the essential part of the single-leg deadlift is that it’s a great way to train your hip hinge and strengthen your posterior chain. Ultimately, this exercise is about learning how to hinge correctly and safely to prevent injuries and maximize your results.

Double-Leg Deadlift

A double-leg deadlift on the cable machine targets the same muscles as the standard single-leg version. It also allows you to train your hamstrings and glutes through a more excellent range of motion, which can lead to more gains.

Set the pulley to shin level and attach an ankle strap to perform the movement. Position a barbell across your shins, then step up with your left leg.

Keep your left knee slightly bent and maintain a straight spine throughout the lift, says Zabala. Make sure your right hip is square to the ground.

Balance is a challenge with this move, so take time to find your footing. Once you’re comfortable, perform a series of reps on each leg.

Single-Leg Hip Extension

The Single-Leg Hip Extension is an exercise that targets the glutes, hamstrings, and lower back. It is an excellent alternative to the cable pull-through when using a weighted barbell.

It is an effective and efficient exercise to build strength and size in the glutes, hamstrings, back, and core muscles. It also promotes good posture and prevents injuries.

To perform the exercise, set the pulley on the cable machine to its lowest setting and attach an ankle cuff to the end of the strap. Then, stand with your feet shoulder-width apart.

Keep your knees and hips slightly bent and your abs tight as you slowly lift one leg, extending the working leg until it is at full stretch.

Return the working leg to the starting position and repeat with the other leg. Do as many reps and sets as possible until you’re satisfied with the results.