Single-Leg Romanian Deadlift – Landmine
- Stand with your right side facing the end of a barbell secured in a landmine attachment, holding the bar with your right hand using a pronated (overhand) grip. The end of the barbell should be at arms-length in front of your quad. This is your starting position.
- Shift your weight onto your left leg, keeping a slight bend in the knee of your standing leg.
- Hinge at your hips and lean forward, extending your right leg straight back for balance.
- Lower the barbell toward the floor while keeping your back straight and core engaged, ensuring your hips remain square.
- Continue lowering until you feel a stretch in the hamstring of the standing leg or your upper body is nearly parallel to the floor.
- Drive through the heel of the standing leg to return to the starting position, engaging your glutes as you stand.
- Keep your gaze forward and chest lifted throughout the movement to maintain a flat back.
- Repeat for the desired number of reps before switching to the opposite leg.
Primary Muscles
- Glute
- Hamstring
Secondary Muscles
- Abdominal
- Calf
- Lower Back
- Oblique
- Quad
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