Landmine Single Leg Landmine RDL
Master the Landmine Single Leg RDL for strong glutes, hamstrings, and a stable core. This challenging exercise builds unilateral strength and balance.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Landmine Single Leg Landmine RDL
Description
A strength exercise that targets the glutes, hamstrings, and lower back. It involves lifting a barbell attached to a landmine with one arm while standing on one leg.
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How to do Landmine Single Leg Landmine RDL
- 01Setup
Position yourself with one foot about 6-12 inches behind the landmine pivot point. The landmine sleeve should be aligned with the arch of your working foot.
- 02Setup
Hinge forward slightly to grasp the end of the barbell sleeve with the opposite hand (e.g., left hand if right leg is working), keeping your shoulders squared and core engaged.
- 03
Keeping a slight bend in your standing knee, hinge at your hip, allowing the barbell to lower towards the ground as your non-working leg extends straight back for balance. Maintain a neutral spine throughout the movement.
- 04
Lower the barbell until you feel a deep stretch in your glute and hamstring of the standing leg, or until your torso is roughly parallel to the floor, ensuring your hips remain level.
- 05
Drive through your standing heel, squeezing your glute to return to the starting upright position, maintaining control and keeping your core tight.
Tips
- Focus on hip hinge: Initiate the movement by pushing your hips back, not by bending your knee excessively, to effectively target the glutes and hamstrings.
- Maintain a neutral spine: Avoid rounding your lower back by keeping your core braced and your chest proud throughout the entire range of motion.
- Use your free leg for balance: Extend your non-working leg straight back to counterbalance your torso and maintain stability during the hinge.
- Control the eccentric phase: Slowly lower the weight for 2-3 seconds to maximize muscle tension and improve stability in the target muscles.
Common mistakes
- Rounding the back: Instead of rounding your lower back, keep your core tight and maintain a neutral spine by hinging primarily at the hips.
- Losing balance: To improve balance, focus on a fixed point on the floor and engage your standing foot by spreading your toes and gripping the ground.
- Squatting instead of hinging: Ensure the movement is initiated by pushing your hips backward, keeping a relatively straight standing leg, rather than bending your knee excessively like a squat.
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What muscles does Landmine Single Leg Landmine RDL work?
Landmine Single Leg Landmine RDL primarily targets Erector Spinae, Gluteus Maximus. Secondary muscles include Hamstrings.
Is Landmine Single Leg Landmine RDL good for beginners?
Landmine Single Leg Landmine RDL is rated advanced. 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 Single Leg Landmine RDL?
You need Leverage machine to perform Landmine Single Leg Landmine RDL. 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 Single Leg Landmine RDL?
Focus on hip hinge: Initiate the movement by pushing your hips back, not by bending your knee excessively, to effectively target the glutes and hamstrings. Maintain a neutral spine: Avoid rounding your lower back by keeping your core braced and your chest proud throughout the entire range of motion. Use your free leg for balance: Extend your non-working leg straight back to counterbalance your torso and maintain stability during the hinge. Control the eccentric phase: Slowly lower the weight for 2-3 seconds to maximize muscle tension and improve stability in the target muscles.
What are common mistakes when doing Landmine Single Leg Landmine RDL?
Rounding the back: Instead of rounding your lower back, keep your core tight and maintain a neutral spine by hinging primarily at the hips. Losing balance: To improve balance, focus on a fixed point on the floor and engage your standing foot by spreading your toes and gripping the ground. Squatting instead of hinging: Ensure the movement is initiated by pushing your hips backward, keeping a relatively straight standing leg, rather than bending your knee excessively like a squat.
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Free · iPhone only · Available on the App Store