Landmine Romanian Deadlift — how to, muscles worked, alternatives

How to do the Landmine Romanian Deadlift

Stand facing the anchor, holding the bar end at your hips with both hands.
Push your hips back and lower your torso, keeping your knees slightly bent.
Lower the bar end until you feel a stretch in your hamstrings.
Push your hips forward to return to a standing position, squeezing your glutes.

Full technique — 8 steps

Anchor one end of the barbell in a landmine and load the free end.
Stand facing the anchor, feet hip-width apart, and hold the bar end in front of your hips with both hands.
Set a slight knee bend and keep that knee angle nearly unchanged throughout the rep.
Tighten your stomach and hinge by pushing your hips straight back without squatting down.
Let the bar end travel down its arc with your arms straight and spine neutral.
Lower until you feel a strong hamstring stretch without losing your back position.
Drive your hips forward to stand tall, letting the bar end return to your hips.
Finish with glutes fully contracted and ribs in line with your pelvis, not leaning backward.

Common mistakes

Turning it into a squat
Rounding through the lower back
Bending knees more on descent
Lowering past hamstring mobility
Leaning back at the top

Form cues

Push hips straight back
Slight knee bend
Arms stay long
Stop at hamstring limit
Hinge, don't squat
Finish with glutes

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Bodyweight Good Morning 15% of bodyweight
Easier Bodyweight Hip Thrust 25% of bodyweight
This exercise Landmine Romanian Deadlift Beginner
Harder Barbell Figure Four Glute Bridge Intermediate
Harder Romanian Deadlift Intermediate

Too hard for now? Start with the Bodyweight Hip Thrust.

Quick answers

What muscles does the Landmine Romanian Deadlift work?

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Hip adductors 4/10, Quads 3/10.

When should I do the Landmine Romanian Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

How many sets and reps of the Landmine Romanian Deadlift?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

What can I do instead of the Landmine Romanian Deadlift?

Weight plates: Plate Good Morning, Plate Romanian Deadlift. Kettlebell: Kettlebell Good Morning, Kettlebell Hip Thrust. Dumbbells: Dumbbell Swing, Feet Elevated Dumbbell Glute Bridge. No equipment: Feet Elevated Glute Bridge, Feet Elevated Staggered Stance Glute Bridge.