Landmine Single Leg Romanian Deadlift

The Landmine Single Leg Romanian Deadlift is a challenging exercise that targets multiple muscle groups in your lower body while improving your stability and balance. This exercise is a variation of the traditional Romanian Deadlift but performed with a single leg, adding an extra level of difficulty. To perform this exercise, you will need a landmine attachment or a securely anchored barbell. Stand with your feet shoulder-width apart and hold the bar with an overhand grip, keeping your arms straight in front of you. Lift your non-working leg slightly off the ground and shift your weight onto your working leg. Maintain a slight bend in your knee and hinge at your hips, pushing your glutes back and lowering the barbell towards the ground. Keep your back flat and chest lifted throughout the movement. Continue lowering the barbell until you feel a stretch in your hamstrings. Pause briefly at the bottom position, then engage your glutes and hamstrings to rise back up to the starting position. Remember to keep your core engaged and focus on maintaining a straight line from your head to your working foot. Complete the desired number of repetitions on one side before switching to the other leg. The Landmine Single Leg Romanian Deadlift is a highly effective exercise that targets your glutes, hamstrings, and lower back. It also engages your quadriceps, hip stabilizers, and core muscles as you maintain balance throughout the movement. Incorporating this exercise into your routine can help improve your strength and stability in your lower body, making it beneficial for athletes and fitness enthusiasts alike. Always start with lighter weights and gradually increase the load as you perfect your form and build strength.

Instructions

• Start by placing a landmine attachment in the ground and adding weight to the other end.
• Stand with your feet hip-width apart and your knees slightly bent.
• Hold the landmine barbell in one hand, with an overhand grip.
• Start the movement by hinging at your hips and pushing your glutes back, while simultaneously lifting your non-supporting leg backward.
• Continue lowering the landmine towards the ground while keeping your back straight and your chest lifted.
• Lower the landmine until your torso is parallel to the ground or until you feel a stretch in your hamstrings.
• Pause for a brief moment, then reverse the movement by engaging your glutes and hamstrings to stand back up.
• Repeat for the recommended number of repetitions and then switch sides.
• Keep your core engaged throughout the movement and maintain a neutral spine position.
• Ensure that your knee and hip joints are aligned during the exercise.
• Choose a weight that challenges you but allows you to maintain good form.

Tips & Tricks

• Engage your core and keep your back straight throughout the movement.
• Start with a light weight and focus on maintaining proper form before progressing to heavier weights.
• Keep your standing leg slightly bent to prevent excessive strain on your knee.
• Initiate the movement by hinging at your hips, rather than bending at your waist.
• Control the descent and avoid any sudden or jerky movements.
• Maintain a slight bend in your knee of the working leg throughout the exercise.
• Use a mirror or have someone watch your form to ensure you are performing the exercise correctly.
• Focus on feeling the stretch and contraction in your glutes and hamstrings.
• Take your time and perform the exercise slowly and with control.
• If you find it challenging to balance, perform the exercise next to a sturdy object or wall for support.