Romanian Deadlift Landmine Single-Leg (Barbell)

A single-leg hinge exercise using a landmine barbell that develops unilateral posterior chain strength and improves balance and stability.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell on one leg, keeping the other leg slightly bent and ready for balance.
3. Grip the end of the barbell with both hands at about hip height.
4. Hinge at your hip, pushing your rear hip back while extending your free leg behind you for counterbalance.
5. Lower the barbell by following a path close to your standing leg until you feel a hamstring stretch.
6. Maintain a neutral spine and upright torso throughout.
7. Drive your hip forward and extend your torso to return to the starting position.
8. Complete all reps on one leg, then switch legs.

Tips

• Use a wall or the barbell structure for light balance support if needed initially.
• Keep your hips and shoulders facing forward throughout the movement.
• Maintain a neutral spine and avoid rounding your back during the hinge.
• The angled barbell provides stability that makes this intermediate variation accessible.
• This unilateral variation builds balanced strength and identifies asymmetries.
• Start with lighter weight than your bilateral RDL and focus on form.