Landmine Single Leg Landmine RDL
The Landmine Single Leg Romanian Deadlift (RDL) targets the hamstrings, glutes, and core while improving balance and stability.
- Stand on one leg with the other leg slightly bent behind you.
- Hold the landmine bar with both hands, keeping it close to your body.
- Hinge at the hips, lowering your torso while extending the free leg behind you.
- Keep your back straight and core engaged throughout the movement.
- Return to the starting position by driving through the heel of the standing leg.
How to perform the Landmine Single Leg Landmine RDL
- Set up. Set up in a stable, balanced starting position appropriate for the Landmine Single Leg Landmine RDL using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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