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Landmine Single-Leg Romanian Deadlift
Unilateral hip hinge using a landmine barbell that targets hamstrings and glutes to build posterior chain strength and balance; ideal for addressing side-to-side imbalances.
About Exercise
Equipment
Barbell, Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
9/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Adductors
4/10Adductor Magnus
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor one end of a barbell in a landmine attachment and load the free end with plates. Stand perpendicular to the barbell on your working leg, gripping the end with the opposite hand, and lift the other leg behind you.
- Hinge at hips and push glutes back while extending the free leg behind you.
- Lower the barbell toward the ground close to your standing leg, keeping a slight knee bend.
- Maintain neutral spine and square hips throughout the descent.
- Feel a stretch in the standing leg hamstring then drive hips forward.
- Squeeze glutes to return to upright position with free leg under you.
Coaching Tips
Form Cues
- Push hips back first
- Keep back flat
- Hinge from hips
- Square hips square
- Drive through heel
Breathing
Inhale as you hinge and lower the barbell; exhale as you drive hips forward to stand.
Tempo
3-1-1
Range of Motion
Lower until you feel a hamstring stretch in the standing leg, typically barbell nearing mid-shin, with back flat and hips extended fully at top.
Safety
Safety Notes
- Avoid back rounding to prevent injury
- Limit depth to hamstring flexibility
- Brace core for spine stability
- Keep standing knee softly bent
Spotting
Spotting not typically required; use lighter loads or assisted variations for balance support if needed.
Common Mistakes
- Rounding the back
- Rotating hips
- Locking knee
- Excessive knee bend
- Leaning forward too much
When to Avoid
- Acute lower back pain
- Hamstring strains
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge mobility
Build Up First
- Master bilateral Romanian deadlift
- Single-leg balance proficiency
Also known as
Single-Leg Landmine RDL, Landmine One-Leg Romanian Deadlift
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