Legs · Landmine
Landmine RDL
How to do the landmine rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Load one end of a barbell into a landmine and hold the bar end with both hands in front of your thighs. Keeping your knees soft and back flat, hinge at the hips to lower the bar along the arc until you feel a hamstring stretch, then drive your hips forward to stand and squeeze your glutes.
- 1A deep stretch in your hamstrings as you hinge at the hips
- 2Your knees staying soft while your back stays flat
- 3Your glutes squeezing to finish the lift at the top
Common mistakes
- Rounding your upper back or shoulders as you hinge
- Shifting your weight onto your toes
- Hyperextending your hips or leaning back at the top
Muscles worked
The landmine rdl mainly works the hamstrings and glutes, with the lower back, calves, forearms, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- ForearmsSupport
- QuadsSupport
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the landmine rdl 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.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.