Landmine One Leg Stiff Leg Deadlift

Instructions

1
Stand facing a landmine station with feet hip-width apart. Position one leg on the ground as your standing leg and place the opposite foot on the landmine bar near the collar. Keep your torso upright and engage your core.
2
Grip the landmine bar or ground for stability. Maintain a neutral spine and activate your glutes and hamstrings. Your standing leg should be slightly bent with weight distributed through the heel and midfoot.
3
Lower your torso forward by hinging at the hips while keeping your standing leg knee slightly bent. The leg on the landmine extends backward and upward, creating counterbalance. Control the descent with your hamstrings and glutes working eccentrically.
4
Drive through your standing leg's heel and contract your hamstrings and glutes to return to the starting upright position. Drive your rear leg forward to hip extension, then return the foot to the landmine bar. Complete all reps on one leg before switching.
PRIMARY MUSCLESHamstrings
SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Adductor Magnus, Gastrocnemius
EQUIPMENTBarbell
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Landmine One Leg Stiff Leg Deadlift because it challenges the Hamstrings through a dynamic range of motion. By relying on Barbell, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Hamstrings and associated synergists.
  • Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

  • Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
  • Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Hamstrings.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gluteus Maximus, Erector Spinae, Adductor Magnus, Gastrocnemius to maintain control of the Barbell.

Exercise Variations

  • Dumbbell Landmine One Leg Stiff Leg Deadlift
  • Cable Landmine One Leg Stiff Leg Deadlift
  • Banded Landmine One Leg Stiff Leg Deadlift

Frequently Asked Questions