Landmine Single Leg Landmine RDL

Muscles worked

Setup

1. Stand perpendicular to the end of the barbell with the landmine attachment to your side.
2. Grip the end of the barbell with the hand opposite to your standing (working) leg.
3. Stand with feet hip-width apart, then shift your weight onto the working leg with a slight bend in the knee.
4. Hold the bar at arm's length, keeping your shoulders square and core braced.

How to do it

1. Inhale and hinge at the hips, sending your non-working leg straight back while lowering the bar toward the floor.
2. Keep the bar close to your body, following the natural arc of the landmine until you feel a deep stretch in your working hamstring.
3. Exhale and drive through the heel of your standing leg to return to the starting position, squeezing your glutes at the top.
4. Maintain a controlled tempo, taking 2-3 seconds for the lowering phase.

Form checklist

• Keep your back flat and spine neutral throughout the entire movement.
• Ensure your hips stay square to the floor; do not let the non-working hip rotate upward.
• Keep the working knee 'soft' (slightly bent) but fixed in place to avoid locking out.
• Maintain a firm grip and keep the shoulder of the working arm packed and stable.

Pro tips

• Focus on pushing your hips back toward an imaginary wall rather than just reaching for the floor to maximize hamstring tension.
• Imagine 'zipping up' your core to prevent the landmine's weight from pulling your torso out of alignment.
• For better balance, focus your gaze on a fixed point on the floor about 3-5 feet in front of you.

Make it harder

• Increase the range of motion by standing on a small deficit, such as a weight plate.
• Add a 2-second pause at the bottom of the movement to increase time under tension and stability demands.

Frequently asked

What muscles does the landmine single leg landmine rdl work?

The landmine single leg landmine rdl primarily targets the erector spinae, glutes, and hamstrings, and also works the adductors, obliques, and quadriceps as secondary muscles.

What equipment do you need for the landmine single leg landmine rdl?

The landmine single leg landmine rdl uses barbell.

Is the landmine single leg landmine rdl good for beginners?

The landmine single leg landmine rdl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps