How to do a Landmine Single Leg Romanian Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Landmine Single Leg Romanian Deadlift
Barbells
Landmine
Workouts with Landmine Single Leg Romanian Deadlift
Target muscles worked
Instructions for Proper Form
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.
- Set up and position the landmine such that the end is over your toes on one foot.
- Grasp the end of the landmine with your hand on the same side as the landmine.
- Raise the landmine to a hang position just above your knee. Keep a slight bend in your knee.
- Slowly allow the weight to descend by hinging at your hips and allowing your leg opposite the landmine to swing behind you.
- Maintain tension in your glutes and hamstrings as you slowly allow the weight to descend.
- Stop and hold this position for a moment once you feel a light stretch in your hamstring.
- Ensure the toes on your back leg are pointed straight down at the floor.
- Engage your glutes and hamstrings to drive your hips forwards as you raise the weight back to the starting hang position.
- Allow your back leg to swing underneath you.
- Maintain good posture by keeping your core engaged for stability and your chest open.
- 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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Generate My PlanCommon Form Mistakes
Going too Low
While your knees are going to bend a bit as you drop your hips back, limit your range of motion to as low as your hip hinge allows. Hamstring flexibility is the deciding factor in how low you should go.
Toes Pointed Out
Don’t allow your toes to point out to the side as you lower into the movement. Keep your toes pointed straight forward, or straight down depending on where in the movement you are.
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Alternative Exercises to Landmine Single Leg Romanian Deadlift
1. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 1,132 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift 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. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
2. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 894 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
3. Seated Leg Curl
98.8 mSCORESWAPPED 792 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
4. Landmine Romanian Deadlift
70.7 mSCORESWAPPED 602 TIMESLandmine Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlifts, this is a compound movement that primarily targets the hamstrings and glutes. The use of a landmine can add a small amount of stability to the movement compared to other equipment.
- Beginner
- Hamstrings
- Barbells
- Landmine
5. Lying Hamstrings Curl
95.8 mSCORESWAPPED 600 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
6. Romanian Deadlift
98.6 mSCORESWAPPED 494 TIMESRomanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.
- Intermediate
- Hamstrings
- Barbells
7. Good Morning
90.4 mSCORESWAPPED 414 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
- Hamstrings
- Barbells
- Squat Rack
8. Deadlift
98.7 mSCORESWAPPED 408 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
9. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 387 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
10. Kettlebell Swing
87.3 mSCORESWAPPED 381 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells