Landmine Single Leg Romanian Deadlift
Description
The landmine single-leg Romanian deadlift performs a single-leg RDL while holding the end of a landmine barbell. The landmine's fixed pivot point provides a guided arc that is easier to balance than free dumbbells, making it an excellent single-leg RDL regression.
Muscle Group
Equipment Required
Landmine Single Leg Romanian Deadlift Instructions
- Set up a landmine. Stand facing the free end on your right leg.
- Grip the end of the barbell with your left hand (contralateral).
- Hinge at the right hip, pushing your left leg behind you.
- Lower the barbell toward the floor along its arc while keeping a flat back.
- Continue until you feel a deep hamstring stretch.
- Drive through your right hip to stand back up.
- Complete reps, then switch sides.
- The landmine arc guides the bar path for easier balance.
Landmine Single Leg Romanian Deadlift Form & Visual
Landmine Single Leg Romanian Deadlift Benefits
- Guided bar path easier to balance than free weights
- Builds single-leg hamstring and glute strength
- Excellent single-leg RDL regression
- Develops balance and hip stability
- Contralateral loading is natural
- Easy to set up
Landmine Single Leg Romanian Deadlift Muscles Worked
- Hamstrings (working leg)
- Gluteus maximus
- Erector spinae
- Core (anti-rotation)
- Gluteus medius (balance)
Landmine Single Leg Romanian Deadlift Variations & Alternatives
- Single-Leg Dumbbell Deadlift
- Barbell Romanian Deadlift
- Landmine Press
- KB Single-Leg RDL
- Band Single-Leg RDL
