Landmine Single Leg Deadlift

The landmine single-leg deadlift is a unilateral hip-hinge exercise in which a barbell anchored in a landmine attachment is held with one hand and used as a counterbalance while hinging on a single leg. It trains the hamstrings and glutes of the standing leg through a deep stretch and strong hip extension, while the raised leg and core work to keep the hips square and the body balanced. The landmine's fixed arc gives the lifter something more stable to hold than a free dumbbell, making the movement more approachable for those still developing single-leg hip-hinge control. It is commonly used to build unilateral posterior-chain strength and correct side-to-side imbalances.

Muscles Targeted

• Primary: Hamstrings, glutes (standing leg)
• Secondary: Erector spinae, core stabilizers
• Tertiary: Calves, hip abductors and adductors (balance)

Starting Position

Anchor a barbell in a landmine attachment and stand facing it, roughly one to two feet away, with the standing leg closest to the anchor. Grip the top of the bar with the hand on the same side as the standing leg, keeping the arm relaxed with a slight bend. Shift your weight fully onto the standing leg and let the opposite leg hover slightly off the ground behind you.

Execution Steps

1. Brace your core and keep a soft, stable bend in the standing knee
2. Hinge forward at the hips, lowering your torso while simultaneously extending the non-standing leg straight back behind you
3. Let the bar lower with you as a counterbalance, keeping it close to your body
4. Lower until your torso is roughly parallel to the floor or until you feel a strong hamstring stretch, keeping your hips square
5. Pause briefly at the bottom of the movement
6. Drive through the standing heel to reverse the motion, bringing your hips forward and the raised leg back under you to standing
7. Complete all reps on one side before switching to the opposite leg

Form Cues

• Keep your hips square to the floor throughout, avoiding rotation
• Push the hips straight back rather than bending down into a squat
• Keep the standing knee soft but stable, not locked out
• Use the bar for light counterbalance only, not to pull yourself upright
• Move the raised leg and torso together like a seesaw around the standing hip

Common Mistakes

• Letting the hips rotate open: reduces hamstring tension and increases lower back strain; actively keep the hips square
• Bending the standing knee too much, turning it into a squat: shifts emphasis away from the hip hinge; keep the knee bend minimal
• Rushing the movement: sacrifices balance and control; slow down, especially at the bottom of the rep
• Rounding the upper back or dropping the head: disrupts spinal alignment; keep a neutral neck and flat back
• Using the bar to actively pull the torso upright: reduces glute and hamstring work; let the standing leg do the lifting

Variations

• Bodyweight single-leg RDL: removes the counterbalance for a pure balance and hamstring challenge
• Dumbbell single-leg RDL: uses a free weight instead of the landmine's fixed arc for a different stability demand
• Landmine single-leg deadlift with reach: extends the free hand toward the floor for a deeper stretch
• Kickstand (staggered-stance) RDL: the back foot lightly touches the ground for added stability while still loading one side
• B-stance landmine deadlift: the rear foot stays flat on the ground slightly behind for a beginner-friendly single-leg progression

Tips for Progression

• Master the bodyweight single-leg RDL for balance before adding the landmine bar
• Increase range of motion gradually as hamstring flexibility improves
• Add light load once the standing leg can complete reps with square, controlled hips
• Slow the eccentric (lowering) phase to increase time under tension

Training Notes

Program the landmine single-leg deadlift one to two times per week as a unilateral posterior-chain accessory, typically after main bilateral deadlift or squat work. Use 2-3 sets of 8-10 reps per leg with light to moderate load, resting 60-90 seconds between sets. It is particularly useful for addressing left-right strength imbalances and improving single-leg stability.