Landmine RDL
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
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A multi-joint movement that builds overall strength, the Landmine RDL targets your hamstrings through a hip hinge movement pattern. Use as variation or for those with back issues.
Everything You Need to Know About the Landmine RDL
The Landmine RDL is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as variation or for those with back issues. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting variety. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Landmine RDL
Primary
Secondary
Stabilizers
Landmine RDL form guide
- 1
Stand facing landmine, bar at hip level.
- 2
Grip end of bar with both hands.
- 3
Push hips back with slight knee bend.
- 4
Lower bar by hinging at hips.
- 5
Drive hips forward to return up.
- 6
Squeeze glutes at top.
What are the best tips for the Landmine RDL?
Unique arc path feels natural.
Good for those with back issues.
Can be easier on lower back.
What are common Landmine RDL mistakes to avoid?
Rounding back which increases risk of spinal injury.
A compromised back position during the Landmine RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Pulling with arms for optimal results.
Hip hinge movements like the Landmine RDL demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Not enough hip hinge.
Losing hip position during the Landmine RDL shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Is the Landmine RDL right for you?
Intermediate lifters wanting variety.
How to Program the Landmine RDL
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.
What are good alternatives to the Landmine RDL?
Romanian Deadlift
Dumbbell RDL
Cable Pull-Through
Other Variations
- Single Leg Landmine RDL
- Landmine SLDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine RDL — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure landmine base.
- Maintain flat back.