Landmine One Leg Stiff Leg Deadlift

Muscles worked

Setup

1. Place one end of the barbell in a landmine attachment and stand perpendicular to the bar.
2. Hold the end of the barbell sleeve with the hand opposite to your standing (working) leg using an overhand grip.
3. Position your standing foot slightly behind the end of the barbell, maintaining a slight bend in the knee.
4. Find your balance on the working leg, lifting the other foot slightly off the ground.

How to do it

1. Inhale and hinge at the hips, lowering the weight toward the floor while simultaneously extending your non-working leg straight back.
2. Lower the bar until you feel a deep stretch in the standing leg's hamstring, keeping your back flat and the bar close to your shin.
3. Exhale and drive through the mid-foot of the standing leg to return to the starting position, squeezing the glute at the top.
4. Maintain a controlled tempo, taking roughly 2 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep your hips square to the floor; avoid letting the pelvis rotate toward the open side.
• Maintain a neutral spine and avoid rounding your shoulders or lower back.
• Keep the working knee 'soft' (slightly bent) but static throughout the movement.
• Ensure the barbell follows a tight path close to your center of gravity.

Pro tips

• Think of your body as a see-saw: your torso and back leg should move as one straight line around the hip axis.
• Push your hips back toward the wall behind you to maximize hamstring loading rather than just reaching for the floor.
• Pack your shoulder blade down and back to engage the lats and stabilize the heavy end of the barbell.

Make it harder

• Add a 2-second pause at the bottom of the range of motion to increase time under tension and stability demand.
• Perform the set without letting the non-working foot touch the ground between repetitions to maximize balance challenge.

Frequently asked

What muscles does the landmine one leg stiff leg deadlift work?

The landmine one leg stiff leg deadlift primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the landmine one leg stiff leg deadlift?

The landmine one leg stiff leg deadlift uses landmine.

Is the landmine one leg stiff leg deadlift good for beginners?

The landmine one leg stiff leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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