Landmine Single Leg Romanian Deadlift
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- Equipment
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- Hips
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- Strength
The Landmine Single Leg Romanian Deadlift is a unilateral hip-hinge exercise performed with a barbell anchored at one end in a landmine attachment. The angled loading naturally challenges the glutes and hamstrings while demanding significant hip and core stability on the standing leg. It is an effective tool for building posterior chain strength, correcting side-to-side imbalances, and improving single-leg balance.
How to do the Landmine Single Leg Romanian Deadlift
- 1Set one end of a barbell in a landmine attachment anchored to the floor or a wall.
- 2Stand facing the free end of the barbell and grasp it with one or both hands at roughly hip height.
- 3Shift your weight onto one leg — the same side as your working hand — and allow a soft bend in the knee of the standing leg.
- 4Hinge at the hip, sending your torso forward and your free leg back in a straight line behind you, keeping the spine neutral throughout.
- 5Lower the end of the barbell in a controlled arc toward the floor, following the natural path dictated by the pivot point of the landmine.
- 6Continue hinging until your torso is roughly parallel to the floor, or until you feel a strong stretch in the hamstring of the standing leg — whichever comes first.
- 7Drive through the heel of the standing leg and squeeze the glute to reverse the movement and return to an upright position.
- 8Complete all reps on one side before switching to the other leg.
Form tips
- Keep your hips square to the floor throughout the movement — avoid letting the hip of the floating leg rotate open as you hinge.
- Think about pushing the floor away rather than pulling with your lower back; this cues the glute and hamstring to do the work.
- The bar will travel in a slight arc because of the landmine pivot — let it follow that natural path rather than forcing it straight down.
- Maintain a long spine from tailbone to the crown of your head; imagine balancing a glass of water on your lower back.
- Start with a lighter load than you expect to need — the single-leg demand and unstable arc make this exercise more challenging than it looks.
Common mistakes
- Rounding the lower back — this shifts stress off the posterior chain and onto the lumbar spine, increasing injury risk; brace your core and maintain a neutral spine throughout.
- Letting the hips rotate open — allowing the hip of the raised leg to flare upward reduces glute engagement and compromises balance; keep both hips level.
- Bending too much at the knee — turning the hinge into a single-leg squat removes the stretch from the hamstring; keep a modest, fixed bend in the standing knee.
- Using too much weight too soon — excessive load causes form breakdown, particularly spinal rounding and loss of balance; build proficiency with bodyweight or very light loads first.
- Rushing the lowering phase — dropping quickly eliminates the eccentric tension that makes the exercise effective; lower the bar in a slow, controlled 2–3 second descent.
Frequently asked questions
What muscles does the Landmine Single Leg Romanian Deadlift work?
The movement is a hip-hinge pattern, so the primary demand falls on the glutes and hamstrings of the standing leg. The core and hip stabilizers work hard to keep you balanced on one leg, and the upper back engages to hold the barbell in position.
How is this different from a regular single-leg Romanian deadlift?
The landmine's pivot point creates an arc rather than a purely vertical path, which alters the resistance curve and makes the load feel more manageable at the bottom of the range. The angled grip position also tends to be easier on the wrist and shoulder than a straight barbell or dumbbell held at the side.
Should I hold the bar with one hand or two?
Either works. Using the hand on the same side as the standing leg mimics a traditional single-leg RDL grip and adds a rotational stability challenge. Holding with both hands is more stable and useful when first learning the movement or when using heavier loads.
How much weight should I start with?
Start with the empty sleeve or a very light plate and focus on balance and hip-hinge mechanics first. Because you are on one leg and the load travels in an arc, even a small amount of weight is challenging until the movement pattern feels natural.
How many reps and sets should I do?
For strength and muscle development, 3–4 sets of 6–10 reps per leg works well. For balance and motor control, lower rep ranges with a deliberate tempo are more effective than chasing high rep counts.
