Landmine One Leg Landmine RDL
Expert Advice
Maintain a neutral spine and hinge at the hips to maximize hamstring and glute engagement.
How-to-do Steps
- Stand facing the landmine bar with one end loaded, holding the bar at thigh level.
- Lift one leg slightly off the ground, balancing on the other.
- Hinge at the hips and lower the bar down while extending the lifted leg behind you.
- Keep your back straight and supporting leg slightly bent.
- Return to the starting position by driving through the heel of the supporting leg.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Landmine One Leg Landmine RDL primarily targets the Lats, Glutes, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Glutes40%
Secondary
Hamstrings20%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Landmine One Leg Landmine RDL work?
Landmine One Leg Landmine RDL primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Landmine One Leg Landmine RDL?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Landmine One Leg Landmine RDL suitable for beginners?
Landmine One Leg Landmine RDL is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
