Landmine One Leg Stiff Leg Deadlift
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The Landmine One Leg Stiff Leg Deadlift is a unilateral hip-hinge movement that places the dominant demand on the glutes and hamstrings while challenging single-leg balance and hip stability. Using a landmine barbell anchored at one end, the angled load makes it more joint-friendly than a straight-bar variation. It is well suited for building posterior chain strength, correcting left-right imbalances, and improving hip mobility.
How to do the Landmine One Leg Stiff Leg Deadlift
- 1Anchor a barbell into a landmine attachment or secure it in a corner on the floor.
- 2Stand facing the free end of the bar, feet hip-width apart, and hold the sleeve with both hands at roughly hip height.
- 3Shift your weight onto one foot and lift the opposite foot slightly off the floor, keeping a soft bend in the standing knee.
- 4Brace your core, keep your chest tall, and maintain a neutral spine throughout the movement.
- 5Hinge forward at the hip by pushing your hips back, lowering the bar toward the floor as your torso tilts forward and the lifted leg extends behind you as a counterbalance.
- 6Lower until you feel a strong stretch in the hamstring of the standing leg, or until your torso is roughly parallel to the floor — whichever comes first.
- 7Drive through the heel of the standing foot and squeeze the glute to return to the upright starting position.
- 8Complete all reps on one side before switching to the other leg.
- 9Set the bar down under control after completing the set.
Form tips
- Keep the bar close to your body throughout the hinge — think of it traveling in a straight vertical line rather than swinging away from you.
- Push your hips back rather than bending at the waist; the movement should feel like closing a car door with your glute, not a forward lean.
- Let the rear leg rise naturally as a counterweight to your torso; avoid letting the hips rotate open toward the ceiling on the lifted side.
- Maintain a long neutral spine from head to tailbone — imagine balancing a glass of water on your lower back.
- Start with a lighter load than you expect to need; the single-leg balance requirement makes this movement significantly more demanding than a bilateral variation at the same weight.
Common mistakes
- Rounding the lower back: losing spinal neutrality shifts stress onto the lumbar spine instead of the posterior chain and increases injury risk — brace hard before each rep.
- Letting the hips rotate open: the hip of the lifted leg should stay square to the floor; allowing it to flare out reduces glute engagement and places asymmetrical load on the lower back.
- Bending the standing knee excessively: turning the movement into a single-leg squat removes the hip-hinge stimulus; keep a slight, fixed bend in the knee throughout.
- Going too heavy too soon: excess load disrupts balance and forces compensations in the spine and hips — build proficiency with a light weight before progressing.
- Rushing the lowering phase: a fast, uncontrolled descent reduces time under tension and makes it harder to maintain balance; lower slowly and with intention.
Frequently asked questions
What muscles does the Landmine One Leg Stiff Leg Deadlift work?
The primary demand falls on the glutes and hamstrings of the standing leg. The hip abductors and stabilizing muscles around the ankle and knee work hard to maintain single-leg balance, and the core engages throughout to protect the spine.
How is this different from a regular single-leg Romanian deadlift?
The landmine setup provides an angled load path rather than a vertical one, which can feel more natural on the hip and lower back and gives you a fixed point to hold rather than dumbbells or a straight bar. The arc of the bar also provides slight guidance, making it a useful stepping stone toward free-weight single-leg hinges.
Should I hold the bar with both hands or one hand?
Both hands on the sleeve is the standard grip for this variation. It keeps the load centred and reduces rotational stress on the spine compared to a single-hand grip.
How many sets and reps are recommended?
For strength and muscle development, 3–4 sets of 8–12 reps per side works well. Focus on controlling the movement rather than chasing heavy loads, especially while you are still building single-leg balance.
Can I do this exercise if I have lower back issues?
The landmine attachment softens the load angle and can be more comfortable than a straight barbell for people with lower back sensitivity. However, any hip-hinge movement with a compromised spine should be cleared with a qualified health professional before attempting.
