Landmine Single Leg Landmine RDL
- Músculo objetivo
- Erector Spinae, Gluteus Maximus
- Músculos sinergistas
- Hamstrings
- Equipamiento
- Leverage machine
- Parte del cuerpo
- Hips
- Tipo
- Strength
The Landmine Single Leg Landmine RDL is a unilateral hip-hinge movement that targets the erector spinae and gluteus maximus, with the hamstrings acting as a key synergist. The fixed arc of the landmine attachment makes the exercise more joint-friendly than a free barbell while still loading the posterior chain through a full range of motion. It fits well in strength and hypertrophy programs as an accessory lift to reinforce hip-hinge mechanics, correct side-to-side imbalances, and develop single-leg stability.
Cómo hacer el Landmine Single Leg Landmine RDL
- 1Anchor a barbell in a landmine attachment and load the free end with an appropriate weight. Stand facing the end of the bar, feet hip-width apart.
- 2Hold the free end of the bar with one or both hands in front of your hips. Shift your weight onto one leg — the leg on the same side you intend to hinge first — and lift the opposite foot slightly off the floor.
- 3Soften the knee of your standing leg and brace your core. Keep your spine neutral from head to tailbone.
- 4Begin the descent by pushing your hips back, not by bending at the waist. Allow the bar to travel down and slightly forward along its arc as your torso leans forward.
- 5Continue hinging until your torso is roughly parallel to the floor, or until you feel a strong stretch in the hamstring of the standing leg. Keep your back flat and avoid rounding your lower back.
- 6Drive through the heel of your standing foot and squeeze your glute to reverse the movement, pushing your hips forward until you return to the upright starting position.
- 7Complete all reps on one side, then switch to the opposite leg and repeat.
Consejos de técnica
- Focus on pushing your hips back rather than dropping your chest down — the forward lean of your torso should be a result of the hip hinge, not spinal flexion.
- Keep your standing knee tracking over your second toe and avoid letting it cave inward, especially as fatigue sets in.
- Extend your free leg straight behind you as a counterbalance, but do not let it rotate open to the side — keep your hips level throughout the movement.
- Grip the bar firmly and keep your shoulders pulled back and down to prevent the upper back from rounding under load.
- Start with lighter weight than you expect to need — the single-leg demand on balance and stability makes this harder than the equivalent bilateral movement.
Errores comunes
- Rounding the lower back at the bottom of the movement, which transfers load away from the glutes and hamstrings and places harmful shear stress on the lumbar spine.
- Letting the hips rotate so the floating leg swings outward, which turns a hip-hinge drill into a lateral balance exercise and reduces tension on the target muscles.
- Bending the standing knee excessively and turning the movement into a single-leg squat, which shifts emphasis away from the posterior chain and defeats the purpose of the RDL pattern.
- Using momentum to swing the bar back up rather than driving through the heel and contracting the glute, which reduces time under tension and limits strength development.
- Choosing too much weight before mastering balance, leading to compensations in the hips and spine that increase injury risk and ingrain poor movement patterns.
Preguntas frecuentes
What muscles does the Landmine Single Leg Landmine RDL work?
The primary muscles are the erector spinae and gluteus maximus. The hamstrings of the standing leg are the main synergist, working hard to control the descent and assist with hip extension on the way up.
How is this exercise different from a regular single-leg RDL with a dumbbell or barbell?
The landmine attachment fixes one end of the bar, so the free end travels in a curved arc rather than straight down. This arc reduces stress on the lower back and wrists and makes the movement slightly more forgiving at the bottom, while still training the same hip-hinge pattern and posterior-chain muscles.
Is the Landmine Single Leg Landmine RDL suitable for beginners?
It can be, but you should be comfortable with a bilateral hip hinge before attempting single-leg variations. Start with no added weight or very light weight to learn the balance and movement pattern, then progress load gradually once you can perform smooth, controlled reps without compensating.
How many sets and reps should I do?
For strength, 3–4 sets of 4–6 reps per leg with heavier weight works well. For hypertrophy or general conditioning, 3–4 sets of 8–12 reps per leg at a moderate load is a common and effective approach. Rest 60–90 seconds between legs.
How do I improve my balance on the single-leg version?
Fix your gaze on a stationary point at eye level, which gives your vestibular system a reference and steadies your balance. You can also practice the movement holding a wall or rack with your free hand until you build enough hip stability to perform it unassisted.
