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Hamstrings · Intermediate

Landmine Single-Leg RDL

Landmine Single-Leg RDL for balance and control focused on hamstrings.

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Landmine Single-Leg RDL demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Landmine

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the landmine and hold the bar end with the hand opposite the working leg.
  2. 02Soften the standing knee and let the free leg travel back as the hips hinge.
  3. 03Lower the bar end toward the floor while the chest stays long and square.
  4. 04Stop when the hamstring limits the range or balance starts to go.
  5. 05Drive the standing foot into the floor and bring the hips back under you.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

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