Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Landmine Romanian Deadlift
Landmine Romanian Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back and forearms assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings
- Glutes
Secondary muscles
- Lower Back
- Forearms
How to do Landmine Romanian Deadlift
- Stand facing the landmine and hold the end of the bar with both hands at hip height.
- With a slight bend in your knees, hinge at your hips and push them back as you lower the bar along your legs.
- Stop when you feel a stretch in your hamstrings, keeping your back flat.
- Drive your hips forward to stand tall and squeeze your glutes at the top.
Form tips
- The movement is a hip hinge, not a squat.
- Keep the bar close to your body.
Landmine Romanian Deadlift alternatives
More hamstrings exercises
Landmine Romanian Deadlift FAQ
What muscles does Landmine Romanian Deadlift work?
Landmine Romanian Deadlift mainly works the hamstrings in the upper legs. The lower back and forearms work as secondary muscles.
What equipment do you need for Landmine Romanian Deadlift?
You need a barbell.
How many sets and reps of Landmine Romanian Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Romanian Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Landmine Romanian Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Landmine Romanian Deadlift?
Other exercises for the hamstrings include Dumbbell Romanian Deadlift, Single Leg Romanian Deadlift Dumbbell, Dumbbell Staggered Deadlift and Plate Staggered Deadlift.
For developers
Use Landmine Romanian Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WOHHFY" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WOHHFY", "name": "Landmine Romanian Deadlift", "model": "male", "counterpartId": "ex_K5TOWD", "target": "Hamstrings", "equipment": "Barbell", "media": { "mp4": "https://…/ex_WOHHFY/mp4-720.mp4?…", "poster": "https://…/ex_WOHHFY/poster.jpg?…" } }