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Exercise Profile
  • Target Muscle Group
    Hamstrings
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsCompound
  • Force TypeHinge (Unilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Target Muscle Group

Hamstrings

Hamstrings Muscle Anatomy Diagram

Single Leg Landmine Romanian Deadlift Overview

The landmine single leg Romanian deadlift is a variation of the Romanian deadlift and an exercise used to target the entire posterior chain.

One of the main difference between the landmine single leg Romanian deadlift and other Romanian deadlift variation is the use of the landmine implement. Use of the landmine provides a fix plane of motion for the lifter to complete the exercise in. It also challenges the grip strength of the lifter who now must grasp the thickest portion of the barbell.

The other difference is the fact that the landmine single leg Romanian deadlift is a unilateral exercise. This allows you to target each side of the body at a time to build a more aesthetic physique as well as balanced strength.

Single Leg Landmine Romanian Deadlift Instructions

  1. Stand perpendicular to a barbell in a landmine attachment.
  2. Grasp the end of the bar with one hand and stand tall.
  3. Begin the RDL by lifting one foot, unlocking your knee, and slowly hinging back into your hip.
  4. Push through the floor and extend the hip as you return to the starting position.
  5. Reset and repeat for the desired number of repetitions.

Single Leg Landmine Romanian Deadlift Tips

  1. Focus on pushing your heel back as far as possible and hinging into the hip rather than dropping your chest.
  2. Don’t allow the hips to rotate, you should be able to balance a cup of water on your back in the bottom of the movement.
  3. Your chin should follow your chest, don’t worry about looking up in the bottom of the movement.
  4. Ideally you should keep a straight line from your head through your heel.
  5. Keep a soft bend in your knee and don’t allow your arch to collapse as you complete the movement.
  6. Make sure you wrap your thumbs around the handle and don’t utilize a false grip.
  7. Don’t focus on keeping the weight entirely on the heels, you won’t be able to effectively recruit your quads at the beginning of the lift and thus you’ll be slow off the flow. So, to combat this, you should focus on driving through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
  8. To learn and master single RDLs, it may be conducive to utilize assisted versions by lightly holding onto a rack with your free hand or hinging with both legs in position like a normal RDL but keep one foot hovering off the floor.
  9. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.
  10. If you find one glute has less contractility than another, perform the movement unilaterally and then incorporate the bilateral version after you have accumulated sufficient volume on the side with poor contractility.
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