TRX Single-Leg Deadlift (Assisted)

HingeTRX

A single-leg Romanian deadlift pattern using the TRX handles for balance support, training hip hinge mechanics, hamstring/glute strength, and single-leg stability all at once — much more accessible than a free-standing single-leg RDL.

Demo: Exercise Tutorial Channel

Sets

3

Reps

8-10 per side

Rest

1 min

Contraindications

Hamstring strain or acute low back pain — reduce range of motion.

Setup

Face the anchor, hold both handles at hip height, stand on one leg with a slight bend in the knee.

Execution

  1. 1Hinge at the hip, pushing the hips back as the torso lowers toward parallel
  2. 2Let the non-standing leg extend straight back as a counterbalance
  3. 3Keep a slight bend in the standing knee throughout, don't lock it out
  4. 4Drive the hips forward to return to standing, squeezing the glute at the top

Key cues

  • The lifting leg drives the torso down — the leg doesn't just drop passively before the torso rises
  • Hips push back, not down
  • Keep the spine neutral throughout the hinge
  • Use the straps for balance only, not to pull yourself up

Common faults

  • Rounding the lower back at the bottom
  • Standing knee locking out and losing stability
  • Rotating the hips instead of keeping them square
  • Over-relying on the TRX for the entire movement

Tweaks

  • Reduce hand support over time to progress toward an unassisted single-leg RDL
  • Add a light dumbbell in the free hand for extra load
  • Slow the eccentric to 3-4 seconds

Regressions

TRX Hamstring Curl (Nordic-Style)

Progressions

TRX Good Morning

Muscles

Primary: Hamstrings, Glutes

Secondary: Core, Erector Spinae

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Single-limb variations are advanced. For hinge patterns specifically, the assistance lever is grip pressure on the handles — reduce reliance progressively to build toward a free-standing single-leg RDL.

Sources

Attribution: TRX Training