Landmine One Leg Stiff Leg Deadlift
Landmine One Leg Stiff Leg Deadlift Exercise Description
The Landmine One‑Leg Stiff‑Leg Deadlift is a unilateral hip‑hinge performed while holding the end of a barbell anchored in a landmine with the hand opposite the stance leg. It primarily targets the hamstrings and gluteus maximus of the working side, while the gluteus medius, adductors, spinal erectors, and core musculature stabilize the pelvis and trunk against rotation. The landmine’s fixed arc provides a consistent path of resistance in front of the body, which can aid balance yet still demands precise control. Maintain minimal knee bend, a neutral spine, and square hips throughout so the motion occurs at the hip joint rather than the lumbar spine. Performed with smooth, controlled repetitions, this variation reinforces single‑leg hinge mechanics, balance, and hip stability.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Adductor Magnus, Gluteus Medius, Longissimus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Landmine One Leg Stiff Leg Deadlift Exercise
‘- Set a barbell in a landmine attachment; stand on one leg facing the sleeve.
– Hold the sleeve with the opposite hand, arm straight, shoulder packed (scapula down and back).
– Create a tripod foot (heel, base of big toe, base of little toe) and softly bend the knee.
– Brace the torso; keep ribs stacked over pelvis and spine neutral.
– Hinge by pushing the hips back; let the bar travel close to the stance leg on its arc.
– Keep the shin relatively vertical; avoid knee collapse or the pelvis rotating/opening.
– Lower until you feel hamstring tension without losing neutral spine or balance.
– Keep head/neck neutral; gaze slightly ahead on the floor.
– Drive through midfoot and heel to extend the hip and return to tall, stacked alignment.
– Finish with the hip fully extended (no lumbar hyperextension); keep shoulders level.
– If balance is challenging, lightly touch a stable support with the free hand.
– Limit range to what you can control while maintaining posture; then switch sides.
Landmine One Leg Stiff Leg Deadlift Tips
‘- Stand on one leg and hold the landmine sleeve with the opposite hand to keep the setup truly unilateral.
– Keep your shoulder “packed” by drawing the scapula down and back while the arm stays straight.
– Create a tripod foot (heel, base of big toe, base of little toe) and maintain only a soft knee bend.
– Brace your torso so the ribs stay stacked over the pelvis and the spine remains neutral.
– Initiate the movement by pushing the hips back so the motion happens at the hip, not the lumbar spine.
– Let the bar travel on its arc close to the stance leg while keeping the shin relatively vertical.
– Keep hips square: avoid the pelvis rotating or opening, and prevent the knee from collapsing inward.
– Lower only until you feel hamstring tension while maintaining neutral spine and balance.
– Drive through the midfoot and heel to extend the hip back to a tall, stacked position without lumbar hyperextension.
– Keep head and neck neutral with your gaze slightly ahead on the floor, and lightly touch a stable support with the free hand if balance is challenging.
Landmine One Leg Stiff Leg Deadlift Beginner Introduction
The Landmine One‑Leg Stiff‑Leg Deadlift is a single‑leg hinge pattern that uses a barbell loaded into a landmine attachment for a guided arc of motion. With the bar held in the hand opposite the working leg, the movement emphasizes control through one hip as the body folds forward and returns upright. The guided path in front of the body can lend a sense of direction and support, while still requiring careful balance and coordination.
This variation highlights the hamstrings and glutes of the stance leg, with strong involvement from the upper glutes, inner thighs, lower back, and core to steady the pelvis and torso against twisting. Minimal bend at the knee shifts attention toward the backside of the thigh and hip instead of a squatting motion. Because the body is supported on a single leg, the exercise naturally develops balance, awareness of hip position, and steadiness through the trunk. Smooth, deliberate reps help reinforce solid single‑leg hinge mechanics and a stable, aligned posture throughout the movement.