You’ve probably seen the landmine RDL being done in the gym, but do you know the muscles that work with it and how to do it properly?
This exercise is a great method to target the hamstrings and glutes, but it can be tricky to get the form right. If you are not sure how to do it or if you’re looking for various alternatives that you can also employ and get the same result, read on for some tips.
What Is a Landmine RDL?
The landmine RDL, also known as the landmine Romanian deadlift, is a variation of the Romanian deadlift and an exercise used primarily to target the muscles of the hamstrings and glutes.
Even though the hamstrings are the primary muscle group targeted by all variations of the hip hinge movement, the RDL has traditionally been considered the “leg” deadlift variation.
A landmine single-leg RDL is a great way to add extra variation to your workouts. The muscle works with the hamstrings, glutes, and lower back, and it’s a great way to improve your balance and coordination.
The key to doing landmine rdl correctly is to ensure you keep your back straight and your shoulders down. You’ll also wish to focus on keeping your core engaged the entire time.
If you’re unsure how to do a landmine single-leg RDL, here are a few alternatives: the standard hamstring curl, the standing cable curl, or the lying leg curl.
How to do Landmine RDL
The landmine single-leg rdl is an excellent exercise to work your glutes, hamstrings, and core. But before you start doing them, it’s essential to understand how to execute the move properly.
Here are the amazing tips on how to do landmine rdl:
- Keep your back flat and engage your core throughout the entire exercise.
- When you lower the weight, try to go down slowly and under control.
- Keep your head up and look straight ahead.
- Don’t let your knees cave inwards as you lower the weight.
- Make sure you pause at the bottom of the move before you lift back up.
Muscles Worked With the Landmine RDL
When you do a landmine single leg rdl, you work your glutes, hamstrings, and core which are the muscles worked with it.
But if you don’t have a landmine, don’t worry — you can do a regular rdls form.
- Hold a weight in your left hand, then stand with your feet hip-width apart.
- Bend your left knee and hinge at the hip to lower the weight down the front of your left leg.
- Pause, and then drive your left heel into the ground to lift yourself back to start.
- Do all the necessary repetitions on one side before switching to the other side.
What Are Some Landmine RDL Alternatives?
The single leg Romanian deadlift is an excellent alternative to the landmine RDL.
With this move, you’ll target the same muscles worked with landmine rdl—the glutes and hamstrings—but slightly differently.
Here’s how to do a single leg Romanian deadlift:
- Stand on one leg with the other leg bent behind you.
- Hinge forward at the hips
- Keeping your back flat.
- Reach your free arm straight down toward the floor.
- Keep your lifted leg extended as you lower your torso toward the floor.
- Take a pause, and then reverse the motion so that you are back where you started.
If you’re looking for a move that’s a bit less intense, try the rdls form.
This variation is a bit easier because you’re using both legs and still targeting the glutes and hamstrings.
To do rdls form:
- Holding a weight in both hands with your palms towards your thighs whilestanding with your feet hip-width apart is a good exercise.
- Secondly, bend your knees and hinge at the hips,
- Lowering the weights toward the floor.
- Pause, then return to start.
Other Landmine rdl alternatives
This exercise is an excellent method to target the hamstrings and glutes. Lie down with your legs bent, and curl your legs towards your chest.
Make sure you lie flat on your back with your feet on the ground and legs bent to 90°.
Put your toes flat on the ground level and press your heels into the ground while lifting your upper legs and torso into the air and stretching your hips to the point where your thighs and torso align with each other. Hold this position for two seconds.
Step backwards with one foot, lowering your hips until both knees are bent at about 90°. Make sure your front knee is exactly over your ankle, and keep your back straight.
Swiss Ball Hamstring Curl
Position a Swiss ball at your feet before lying on your back with palms on the floor. Place your heels on the ball, then press your hips and glutes off the floor.
Dig your heels into the ball as you curl it toward your glutes. Reverse the motion, and press the Swiss ball away from your glutes to the start position.
Standing Calf Raise
Holding a weight in one hand, stand with the balls of both feet on an elevated surface with heels hanging off, then raise onto your toes as high as possible before lowering below the raised surface – pause briefly before repeating.
Tips for Beginners Doing the Landmine RDL
When starting, it’s essential to use the correct form to protect your back and joints. Here are a few tips:
- Keep your core engaged at all times.
- Try keeping your back straight, and don’t let it around.
- Use a lighter weight until you’re comfortable with the movement (no need to set your new PR right in the start).
- Don’t let your knees to cave in as you come down.
- Use a slow and controlled movement.
Once the form is down, you can increase the weight and make the movement more challenging.
Just be sure always to use a weight that you can handle safely.
What Are Some Common Mistakes People Make With This Exercise?
One of the most well-known mistakes people make with the landmine RDL is not going deep enough. Be sure you hinge at the hip and go as deep as possible.
You should feel a nice stretch in your hamstring.
Another mistake people often make using too much weight. Remember, this is a slow and controlled exercise, so start with a lightweight and work your way up.
And finally, don’t forget to use your core throughout the entire movement. This will help keep you stabilized and protect your back.
Landmine RDLs are a great way to target the posterior chain, but plenty of other exercises can give similar results.
You can also check those mentioned above if you’re looking for a great landmine RDL alternative.