Landmine One Leg Stiff Leg Deadlift
Master the Landmine One Leg Stiff Leg Deadlift to build powerful hamstrings and glutes while improving balance and core stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Landmine One Leg Stiff Leg Deadlift
Description
This exercise involves a one-legged deadlift using a landmine bar, focusing on the hamstrings and glutes.
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How to do Landmine One Leg Stiff Leg Deadlift
- 01Setup
Stand facing the landmine, straddling the bar with the pivot point between your feet. Position your working foot slightly behind the landmine pivot, and slightly elevate your non-working leg off the floor behind you.
- 02Setup
Hold the end of the landmine sleeve with both hands, arms extended down in front of your working leg. Ensure your standing leg has a soft, consistent bend in the knee and your core is braced.
- 03
Initiate the movement by hinging at your hips, allowing your elevated leg to extend straight back for counterbalance, keeping your back flat and chest proud. Lower the landmine sleeve towards the floor, maintaining a neutral spine.
- 04
Continue lowering until your torso is roughly parallel to the floor or just before your lower back begins to round, feeling a deep stretch in the hamstring of your standing leg. Keep the landmine close to your body throughout the descent.
- 05
Drive through the heel of your standing foot, squeezing your glute and hamstring to powerfully return to the upright starting position. Exhale as you stand tall, fully extending your hips without hyperextending your lower back.
Tips
- Maintain a soft, consistent bend in the standing knee throughout the entire movement to protect the joint and maximize hamstring engagement.
- Focus on pushing your hips back as if reaching for a wall behind you, rather than simply lowering the weight, to properly engage the posterior chain.
- Keep your gaze fixed on a point on the floor a few feet in front of you to help maintain balance and a neutral neck alignment throughout the movement.
- Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve flexibility in the hamstrings and glutes.
Common mistakes
- Rounding the back during the lowering phase can cause spinal injury; instead, maintain a neutral spine by engaging your core and hinging primarily at the hips.
- Bending the standing knee too much turns it into a single-leg squat, shifting focus away from the hamstrings; keep a slight, consistent bend in the knee to maintain tension on the target muscles.
- Losing balance by rushing the movement often leads to instability and poor form; slow down the tempo and focus on controlled movement to improve stability and muscle activation.
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Is Landmine One Leg Stiff Leg Deadlift good for beginners?
Landmine One Leg Stiff Leg Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine One Leg Stiff Leg Deadlift?
You need Body weight to perform Landmine One Leg Stiff Leg Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine One Leg Stiff Leg Deadlift?
Maintain a soft, consistent bend in the standing knee throughout the entire movement to protect the joint and maximize hamstring engagement. Focus on pushing your hips back as if reaching for a wall behind you, rather than simply lowering the weight, to properly engage the posterior chain. Keep your gaze fixed on a point on the floor a few feet in front of you to help maintain balance and a neutral neck alignment throughout the movement. Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve flexibility in the hamstrings and glutes.
What are common mistakes when doing Landmine One Leg Stiff Leg Deadlift?
Rounding the back during the lowering phase can cause spinal injury; instead, maintain a neutral spine by engaging your core and hinging primarily at the hips. Bending the standing knee too much turns it into a single-leg squat, shifting focus away from the hamstrings; keep a slight, consistent bend in the knee to maintain tension on the target muscles. Losing balance by rushing the movement often leads to instability and poor form; slow down the tempo and focus on controlled movement to improve stability and muscle activation.
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Free · iPhone only · Available on the App Store