Landmine Single Leg RDL
Description
The landmine single leg RDL is a unilateral Romanian deadlift using a barbell anchored in a landmine. The fixed arc of the bar makes single leg balance more accessible for lifters new to single leg work.
Muscle Group
Equipment Required
Landmine Single Leg RDL Instructions
- Anchor a barbell in a landmine and load the working end.
- Stand at the side of the bar holding the end with one hand.
- Shift weight onto the same side leg.
- Brace the core and lift the opposite leg slightly off the floor.
- Hinge at the hips by pushing the hips back.
- Lower the bar end down toward the floor with a flat back.
- Keep the working leg slightly bent and feel the hamstring stretch.
- Drive through the heel to stand back tall and complete all reps then switch.
Landmine Single Leg RDL Form & Visual
Landmine Single Leg RDL Benefits
- Builds unilateral hamstring and glute strength.
- Landmine arc helps balance compared to free weight RDL.
- Trains anti rotation and core stability.
- Carryover to single leg deadlifts.
- Joint friendly with the fixed bar path.
- Improves hip hinge mechanics.
Landmine Single Leg RDL Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Adductors
Landmine Single Leg RDL Variations & Alternatives
- Single Leg RDL
- Dumbbell Single Leg RDL
- Romanian Deadlift
- Kettlebell SLDL
