Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
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MySetPlan shows you when to use Landmine RDL, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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 as variation or for those with back issues.
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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We slot it into the right day with sets, reps, and progression you can follow.
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.
Good for those with back issues.
Can be easier on lower back.
Program landmine RDLs as a variation when standard RDLs feel uncomfortable, for lifters with back issues who prefer the arc path, or when you want variety. Use them for moderate reps with controlled tempo. They pair well with leg curl variations.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
MySetPlan places Landmine RDL inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Landmine RDL
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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.
The Landmine RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variety. Focus on proper technique and consider starting with easier variations.
For the Landmine RDL, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine RDL typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.