Quick Answer
Single-Leg Landmine RDL is a intermediate strength exercise that targets your hamstrings and glutes. It uses a barbell. Set one end of a barbell in a landmine anchor; load the free end and hold it in one hand.
Video Tutorial
How to Perform the Single-Leg Landmine RDL
- 1
Set one end of a barbell in a landmine anchor; load the free end and hold it in one hand.
- 2
Stand on the leg opposite the loaded hand, soft knee, other foot lifted slightly.
- 3
Hinge at the hip, pushing the free leg back as the bar lowers along its arc.
- 4
Keep a flat back and square hips; feel a stretch in the standing hamstring.
- 5
Drive the hip forward to stand tall. Complete reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Leg Landmine RDL isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Single-Arm Kettlebell Swing
Hamstrings, Glutes • Kettlebells
Dumbbell Swing
Hamstrings, Glutes, Shoulders • Dumbbell
Frequently Asked Questions
What muscles does the Single-Leg Landmine RDL work?
The Single-Leg Landmine RDL primarily works your hamstrings and glutes. Secondary muscles include the lower back and core.
What equipment do I need for the Single-Leg Landmine RDL?
The Single-Leg Landmine RDL needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg Landmine RDL suitable for beginners?
The Single-Leg Landmine RDL is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Leg Landmine RDL should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Leg Landmine RDL every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.