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Landmine Staggered Stance Romanian Deadlift
A unilateral landmine hinge that targets hamstrings and glutes to build posterior chain strength and improve balance; bridges bilateral RDLs to single-leg variations for hypertrophy and stability.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Obliques, Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Obliques
4/10External Obliques
Lats
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
90-120 seconds • Longer for heavier sets
How to Perform
Secure one end of the barbell in a landmine attachment or corner of a squat rack and load the free end with plates. Stand perpendicular to the bar with feet staggered, front foot forward and back foot toes lightly touching for balance.
- Grip the bar end with both hands and stand tall with slight knee bend.
- Push hips back to hinge forward, keeping back neutral and bar close to front leg.
- Lower until hamstrings stretch below knees without rounding back.
- Drive hips forward through front heel to stand tall.
- Squeeze glutes at top and brace core.
- Switch legs after reps.
Coaching Tips
Form Cues
- Hinge at hips, not waist.
- Bar tracks along front leg.
- Weight on front heel.
- Core tight, no rotation.
- Squeeze glutes to stand.
Breathing
Inhale as you hinge down, brace core, and exhale as you drive hips forward to stand.
Tempo
3-0-1
Range of Motion
Hinge from full hip extension to hamstring stretch just below knees, maintaining neutral spine.
Safety
Safety Notes
- Avoid if acute lower back pain present.
- Stop if hamstring pull felt.
- Use light weights to master form.
- Ensure secure landmine setup.
- Consult professional for prior injuries.
Spotting
Spotting not typically needed; use rack safeties for heavy loads to catch bar if needed.
Common Mistakes
- Rounding lower back during descent.
- Shifting weight to back foot.
- Bending knees excessively.
- Letting bar drift forward.
- Hyperextending at top.
When to Avoid
- Acute lower back injury
- Hamstring strains
- Severe hip imbalances
Flexibility Needed
- Adequate hamstring flexibility for hinge
- Hip mobility for neutral spine
Build Up First
- Mastery of bilateral RDL
- Hip hinge proficiency
- Basic balance control
Also known as
Kickstand Landmine RDL, B-Stance Landmine Romanian Deadlift, Staggered Stance Landmine Hinge
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