Single-Leg Landmine Romanian Deadlift

Landmine variation: the anchored end creates a stable arc and diagonal resistance that is often comfortable for the shoulders, back, and hips.

• Compound
• Barbell
• Intermediate

How to do it

• Secure the end of the bar in a stable anchor
• Follow the bar’s natural arc instead of fighting it
• Keep ribs and pelvis controlled throughout the repetition

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Lower for 3 s controlling your balance; come up squeezing your glutes

Common mistakes

• Improvising an anchor that can slide
• Rotating or leaning the torso when the variation does not require it

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Single-Leg Romanian Deadlift
• Dumbbell Romanian Deadlift
• Leg Curl (lying/seated)