Primary
Glutes
Secondary
Hamstrings, Lower back, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
See how Landmine Romanian Deadlift 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 Romanian deadlift uses a barbell anchored in a landmine attachment for RDLs, creating a unique arc path that may feel more natural than straight bar movement. The landmine angle can be easier on the lower back while still loading the glutes and hamstrings through the hip hinge pattern.
When to use it
Use as a hip hinge variation or for variety.
Who it's for
Intermediate lifters wanting landmine training.
Stand facing the landmine and grip the end of the barbell with both hands. Hinge at your hips to lower—the bar will arc naturally. Drive your hips forward to stand, squeezing your glutes at lockout.
Also targets: Hamstrings, Back, Core
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Set up a barbell in a landmine attachment.
Stand facing the end of the barbell.
Hold the end with both hands.
Hinge at your hips, pushing them back.
Lower until you feel a hamstring stretch.
Drive hips forward to stand.
The arc of the landmine guides the movement.
Keep your back flat throughout.
Push hips back, not down.
Program landmine RDLs when standard RDLs feel uncomfortable, for variety, or when you want the unique landmine arc. Use moderate reps with controlled tempo. They pair well with leg curls and other hip hinge variations.
Rounding the lower back.
Changing your back position during the Landmine Romanian Deadlift can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Standing too far from the landmine.
Hip hinge movements like the Landmine Romanian Deadlift depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Not hinging enough at the hips.
Losing hip position during the Landmine Romanian Deadlift changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate lifters wanting landmine training.
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: 3-4 sets of 8-12 reps. Rest 60-90s.
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 Romanian Deadlift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Landmine Romanian Deadlift
The Landmine Romanian Deadlift primarily targets the Glutes (gluteus maximus), Hamstrings, making it an effective exercise for glutes development. Secondary muscles worked during the Landmine Romanian Deadlift include Lower back, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
Our library labels Landmine Romanian Deadlift 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 Romanian Deadlift. 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 Romanian Deadlift 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 Romanian Deadlift include: Romanian Deadlift, Good Morning. These exercises target similar muscle groups as the Landmine Romanian Deadlift and can be used as substitutes based on your equipment availability, gym setup, or training preferences.