Single-Leg Romanian Deadlift – Landmine

  1. 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.
  2. Shift your weight onto your left leg, keeping a slight bend in the knee of your standing leg.
  3. Hinge at your hips and lean forward, extending your right leg straight back for balance.
  4. Lower the barbell toward the floor while keeping your back straight and core engaged, ensuring your hips remain square.
  5. Continue lowering until you feel a stretch in the hamstring of the standing leg or your upper body is nearly parallel to the floor.
  6. Drive through the heel of the standing leg to return to the starting position, engaging your glutes as you stand.
  7. Keep your gaze forward and chest lifted throughout the movement to maintain a flat back.
  8. 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

Results

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Date Reps Resis. RPE

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