Legs · Landmine
Landmine One Leg Stiff Leg Deadlift
How to do the landmine one leg stiff leg deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Set a barbell in a landmine and stand facing the sleeve, holding the end with one hand. Balance on the same-side leg with a soft knee, then hinge at the hips and let your free leg float back as you lower the bar along the arc toward the floor. Feel the stretch in your standing hamstring, then drive your hips forward and squeeze your glute to return to standing.
- 1A strong stretch through the hamstring of your standing leg
- 2Your glute firing to pull you back upright at the top
- 3Your hips staying square and level as you hinge
Common mistakes
- Rotating your hips open toward the working arm
- Rounding your lower back as you reach for the bar
- Locking the standing knee or losing balance through the rep
Muscles worked
The landmine one leg stiff leg deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, upper abs, lower abs, obliques, quads, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- CalvesSupport
- LatsMinor
- Upper TrapsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the landmine one leg stiff leg deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the b stance hip thrust
Last reviewed June 2026.