Pulley One Leg Deadlift Cross

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The pulley one leg deadlift cross workout is designed to primarily target the Hamstrings, Glutes, Lower Back, and Lats.

This exercise involves using a pulley system to create resistance, allowing for a controlled and effective movement.

While other muscles may be engaged as secondary movers, the focus remains on the targeted muscle groups for maximum benefit.

Stand with your feet hip-width apart, facing the pulley machine.
Hold the pulley handle with your left hand, palm facing inward, and extend your arm straight out in front of you.
Extend your right leg straight back, keeping it parallel to the floor, while simultaneously bending forward at the hips.
Lower your upper body towards the floor while keeping your back straight and your left arm extended.
Engage your glutes and hamstrings to lift your upper body back up to the starting position, while simultaneously bringing your right leg back to the starting position.
Repeat the movement with your right hand holding the pulley handle and your left leg extending back.

Start with a light weight and gradually increase as you become comfortable with the exercise.
Stand facing the pulley machine, with one foot slightly in front of the other for stability.
Engage your core and maintain a straight back throughout the movement.
Slowly hinge at the hip, keeping your back straight, and lower the weight towards the floor.
Focus on squeezing your glutes and hamstrings to return to the starting position.
Keep your lats engaged by pulling your shoulder blades down and back.