Landmine Single Leg Landmine RDL
Landmine Single Leg Landmine RDL Exercise Description
The Single-Leg Landmine Romanian Deadlift (RDL) is a unilateral hip-hinge that targets the posterior chain, with primary emphasis on the hamstrings and gluteus maximus of the stance leg. The anchored barbell creates a guided arc and close load path, helping you groove a controlled hinge while maintaining balance. Your spinal erectors and deep core brace isometrically to keep a neutral spine, and the lats assist in keeping the bar close to the body. This variation builds single-leg control and lumbopelvic stability while reinforcing sound hinge mechanics. Move through a range you can control without losing neutral spine or letting the pelvis rotate.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus
- Assisting Muscles: Adductor Magnus
- Stabilizing Muscles: Gluteus Medius, Latissimus Dorsi, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Landmine Single Leg Landmine RDL Exercise
‘- Set a barbell in a landmine. Stand facing the sleeve with the bar close to your stance-side thigh and weight over your midfoot.
– Grip the sleeve with the hand on your stance-leg side. Extend the free arm slightly for balance.
– Soften the stance knee. Brace your core, set ribs down, and draw the shoulders back and down to establish a long neutral spine.
– Initiate the hinge by pushing your hips back as the torso inclines forward; let the non-stance leg reach behind as a counterbalance.
– Keep the pelvis square to the floor and the stance shin nearly vertical; avoid knee collapse inward.
– Track the bar close to your leg, sliding along or just in front of the thigh/shin without drifting away.
– Lower until you feel hamstring tension while maintaining neutral spine—depth is limited by position, not by touching the floor.
– Drive the floor away through the midfoot and heel to extend the hip and return to tall standing without leaning back.
– Keep your gaze down and slightly forward to maintain a neutral neck; breathe throughout while maintaining abdominal tension.
– Repeat on the other leg, maintaining the same setup and alignment.
Landmine Single Leg Landmine RDL Tips
‘- Stand with the bar close to your stance-side thigh and keep your weight centered over your midfoot.
– Grip the sleeve with the hand on your stance-leg side and extend the free arm slightly for balance.
– Soften the stance knee before you hinge.
– Brace your core, set your ribs down, and draw your shoulders back and down to create a long neutral spine.
– Initiate the hinge by pushing your hips back as your torso inclines forward, letting the non-stance leg reach behind as a counterbalance.
– Keep your pelvis square to the floor and your stance shin nearly vertical, avoiding the knee collapsing inward.
– Track the bar close to your leg, sliding along or just in front of the thigh and shin without letting it drift away.
– Lower only until you feel hamstring tension while maintaining a neutral spine, rather than trying to touch the floor.
– Drive the floor away through your midfoot and heel to extend the hip and return to tall standing without leaning back.
– Keep your gaze down and slightly forward and breathe throughout while maintaining abdominal tension.
Landmine Single Leg Landmine RDL Beginner Introduction
The Single-Leg Landmine Romanian Deadlift (RDL) is a one-sided hip-hinge exercise that highlights the back of the body, especially the hamstrings and glutes on the standing leg. With the bar anchored in a landmine, the weight travels in a smooth, predictable curve close to the leg, which supports balance and control throughout the motion. As the hips shift back and the torso leans forward, the non-working leg reaches behind as a counterweight, turning this into a full-body balance challenge rather than just a leg movement.
Muscles along the spine and the core work together to hold a steady, straight back position, while the upper back helps keep the bar hugged in near the body. The stance leg handles most of the effort, building strength and control on that side, while the hips and lower back stay stable. This exercise emphasizes a clean hip hinge with level hips, a quiet spine, and a controlled depth that matches the lifter’s current mobility and strength.