Single-Leg Romanian Landmine Deadlift
Challenge your balance & strength! The Single-Leg Landmine Deadlift hits your hamstrings & glutes while improving stability.
The Single-Leg Romanian Landmine Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core and lower back. You'll need: barbell or landmine attachment.
Required Equipment
Single-Leg Romanian Landmine Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Single-Leg Romanian Landmine Deadlift Variations and Alternatives
How to do the Single-Leg Romanian Landmine Deadlift
Secure one end of a barbell into a landmine attachment or anchor it in a stable position.
Stand with your feet hip-width apart facing the free end of the barbell.
Pick up the barbell using a grip slightly wider than shoulder-width, palms facing towards your body.
Balance on one leg with a slight bend in your standing knee.
Maintaining a neutral spine, hinge at your hips and lean forward, extending your free leg straight behind you for balance.
Lower the barbell toward the floor, keeping it close to your standing leg.
Your torso and raised leg should maintain a straight line and move together as you descend.
Descend until a slight stretch is felt in the hamstrings or as far as you can maintain proper form.
Pause at the bottom then drive through your heel to return to the upright position, contracting your glutes and hamstrings.
Perform the desired number of repetitions and then switch to the other leg.
Important Tips: Keep your back straight and core braced throughout the movement. The focus should be on the hinging motion at the hip with minimal knee bend. It's important to control the weight throughout the movement, avoiding any jerking or bouncing. Start with lighter weights to perfect form before progressing to heavier loads. If you have balance issues, try this exercise without weight first or consider using a lighter dumbbell or kettlebell instead until you build up stability.
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Single-Leg Romanian Landmine Deadlift FAQs
What muscles does the Single-Leg Romanian Landmine Deadlift work?
The Single-Leg Romanian Landmine Deadlift mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Romanian Landmine Deadlift?
Barbell or landmine attachment.
Is the Single-Leg Romanian Landmine Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Leg Romanian Landmine Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Romanian Landmine Deadlift variations and alternatives?
Similar exercises include the Barbell Single-Leg Deadlift, Barbell Single-Leg Good-Morning, Bodyweight Standing Romanian Deadlift and Landmine Deadlift.
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