Seated Cable Deadlift for Glutes and Hamstrings

Summary

A common frustration with deadlifts is feeling your lower back or quads more than your glutes. This video’s unique takeaway is that sitting down can make hinging feel better, not worse. The seated cable deadlift uses a cable stack and a lap pulldown bar to create extra stability, which may help you “connect” with your glutes and hamstrings and chase a strong glute pump. The approach also highlights a practical perk: you can often lower a bit further than a barbell deadlift because there are no plates hitting the floor. Single-leg variations can help address left to right differences without balance being the limiting factor.

A “gimmicky” setup that turned into a discovery

The expert opens with a confession: this glute exercise looks a little gimmicky at first.

But the journey here is the point. Even with regular Romanian deadlifts in the weekly routine, this seated variation stood out because it changed the feel of the movement, especially in the glutes and hamstrings.

What’s interesting about this approach is that it does not try to replace conventional deadlifts. Instead, it treats the seated cable deadlift as a tool for a specific problem many lifters run into: wanting a stronger mind muscle connection and a bigger “glute pump” without fighting instability.

Did you know? The gluteus maximus is a primary hip extensor, meaning it helps drive the hips forward in movements like deadlifts and hip hinges. Understanding that role can make cueing (like “squeeze at lockout”) more intuitive. For a quick anatomy refresher, see the gluteus maximus overviewTrusted Source.

Why stability can change what you feel (and why that matters)

Stability is not just about lifting heavier, it is about sensing the right muscles.

This framing emphasizes that when you are seated, your body has fewer ways to “cheat” with sway, balance corrections, or shifting foot pressure. With fewer moving parts, it can become easier to focus on hip extension (the hip moving from flexed to fully extended) and to notice the hamstrings and glutes doing the work.

There is also a practical mechanics angle: cables provide fairly consistent tension through the range of motion. In many free-weight hinges, tension can change with leverage as you move, and some people feel their low back take over when fatigue sets in. A cable setup may make it easier to keep tension where you want it, although form still matters.

What the research shows: Resistance training is associated with improvements in metabolic health markers like insulin sensitivity and glucose control in many populations. A broad scientific statement from the American Diabetes Association position statement on exerciseTrusted Source supports the idea that building and using muscle can be metabolically meaningful.

How to do the seated cable deadlift (step by step)

You will need a seated cable station and a lap pulldown bar.

Set up the bar and grip. Attach the lap pulldown bar to the seated cable machine and grip just outside shoulder width. Sit tall, brace your trunk, and think “ribs down” so your lower back does not overarch.

Set your feet and stand the weight up. Point your toes slightly out, then “squat” the weight up while extending your hips to a full lockout. The goal is a strong finish without leaning back.

Lower like a deadlift, then drive with the glutes. Unlock hips and knees and lower the bar down like a deadlift. A unique perk highlighted here is that you can often go a bit lower because there are no plates hitting the floor. Then squeeze your glutes to extend your hips again.

Use a clear top position. At lockout, add a deliberate glute squeeze, the expert finds this helps engagement carry into the next rep.

Control the lowering phase. Move down smoothly, because “dropping” can shift tension away from the hips.

Stop if you feel sharp pain. Muscle effort and burn are common, sharp pain is not. If you have a history of back, hip, or hamstring injury, consider checking with a clinician before trying new hinge variations.

Pro Tip: If you keep feeling your lower back, reduce the load and shorten the range slightly until you can maintain a braced torso and feel the hips doing the work.

Single-leg version: symmetry work without the wobble

The single-leg variation is presented as “amazing” for one reason: it targets left to right asymmetries without balance being the limiting factor.

In many single-leg hinges, your foot and ankle stability can cap performance before the glutes and hamstrings are truly challenged. Seated support changes that equation. You can focus on driving through one side, noticing differences in strength or coordination, and adjusting load accordingly.

Q: Should I replace Romanian deadlifts with seated cable deadlifts?

A: Not necessarily. The video’s perspective treats this as an additional tool, especially when you want more stability and a clearer glute and hamstring sensation. If you already tolerate free-weight hinges well, you might rotate this in as a variation rather than a permanent swap.

Jordan Lee, CSCS

Key Takeaways

The seated cable deadlift is positioned as a surprisingly effective glute and hamstring builder that many people skip because it looks unusual.

Being seated adds stability, which may make it easier to feel and target the hips during hip extension.

The cable setup can allow a slightly deeper lowering phase since you are not limited by plates contacting the floor.

A strong glute squeeze at the top is used as a practical cue to improve engagement rep to rep.

Frequently Asked Questions

What muscles does the seated cable deadlift work most?

This variation is primarily framed as a **glute** and **hamstring** exercise, because the main action is hip extension. You may also feel your quads and trunk working to stabilize, especially during the “squat the weight up” portion.

Why does being seated help some people feel their glutes more?

The idea is that seated support increases stability, so you spend less effort balancing and more effort driving the hips. With fewer balance demands, some people notice a stronger mind muscle connection to the glutes and hamstrings.

Is it normal to feel this more in the lower back?

Some back involvement is expected in hinge patterns, but strong low-back dominance can be a sign to reduce load, improve bracing, or adjust range of motion. If you get sharp pain or symptoms that travel down the leg, consider pausing and checking in with a clinician.