Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
See how Landmine RDL could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The landmine RDL uses a barbell anchored in a landmine attachment to perform Romanian deadlifts with a unique arc path rather than a straight vertical bar path. This arc may feel more natural for some lifters and can be easier on the lower back. The landmine setup also allows you to train hip hinges with heavier loads than dumbbells provide.
When to use it
Use Landmine RDL only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Intermediate lifters wanting variety.
Stand facing the landmine and grip the barbell end with both hands or an interlocking grip. Push your hips back as you lower—the bar will arc naturally. Drive through your hips to stand, squeezing your glutes at lockout.
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Stand facing landmine, bar at hip level.
Grip end of bar with both hands.
Push hips back with slight knee bend.
Lower bar by hinging at hips.
Drive hips forward to return up.
Squeeze glutes at top.
Unique arc path feels natural.
Can be easier on lower back.
For general fitness, start Landmine RDL with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Rounding back which increases risk of spinal injury.
Changing your back position during the Landmine RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Pulling with arms for optimal results.
Hip hinge movements like the Landmine RDL depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Not enough hip hinge.
Losing hip position during the Landmine RDL changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate lifters wanting variety.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Landmine RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Landmine RDL
The Landmine RDL primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Landmine RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Landmine RDL as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine RDL. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine RDL is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Landmine RDL include: Romanian Deadlift, Dumbbell RDL, Cable Pull-Through. These exercises target similar muscle groups as the Landmine RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.