How to do a Landmine Single Leg Romanian Deadlift

Landmine Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. The use of a landmine adds a bit more stability to the movement compared to other single leg variations.

1. Set up and position the landmine such that the end is over your toes on one foot.
2. Grasp the end of the landmine with your hand on the same side as the landmine.
3. Raise the landmine to a hang position just above your knee. Keep a slight bend in your knee.
4. Slowly allow the weight to descend by hinging at your hips and allowing your leg opposite the landmine to swing behind you.
5. Maintain tension in your glutes and hamstrings as you slowly allow the weight to descend.
6. Stop and hold this position for a moment once you feel a light stretch in your hamstring.
7. Ensure the toes on your back leg are pointed straight down at the floor.
8. Engage your glutes and hamstrings to drive your hips forwards as you raise the weight back to the starting hang position.
9. Allow your back leg to swing underneath you.
10. Maintain good posture by keeping your core engaged for stability and your chest open.
11. You should feel this exercise primarily in your glutes and hamstrings, but may notice tension in other areas due to muscular imbalance or restrictions in range of motion.

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