Legs · Landmine
Landmine Single-leg RDL
How to do the landmine single-leg 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
- Compound
How to do it
Set one end of a barbell in a landmine and stand facing it on one leg. Hold the bar's end in one or both hands. Keeping a soft bend in your standing knee, hinge at the hips and let the bar track down along the landmine arc while your free leg extends straight behind you. Feel the stretch in your hamstring, then drive your hips forward to stand tall and squeeze your glute. Finish your reps, then switch legs.
- 1Feel the hamstring and glute of your standing leg load as you hinge
- 2Keep your hips square and back flat while the bar follows the arc
- 3Drive through your standing heel to stand and squeeze your glute at the top
Common mistakes
- Don't round your spine or let your shoulders slump forward
- Avoid twisting your hips open or letting the raised leg drift
- Don't bend the standing knee like a squat; this is a hinge
Muscles worked
The landmine single-leg rdl mainly works the glutes, lower back, and hamstrings, with the forearms, upper abs, obliques, quads, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- CalvesSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the landmine single-leg 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.