The Landmine Single-Leg RDL

Build better muscular balance with overpowering quads, and stronger hips. The hamstrings are often an afterthought in leg workouts. It's not often that a lifter will do Romanian (RDL) or stiff-legged deadlifts before squats, or hamstring curls before leg extensions. It's even more rare to someone do a single-leg exercise before a two-legged exercise in muscle-building program.

The single-leg RDL hits your hammies hard on one leg at a time. It's everything you don't do in your bodybuilding-style workouts all wrapped up in one exercise. By getting strong with this, your back and hips will feel great, you'll be moving better, and your hamstring size will skyrocket.

Landmine versions are a good for intermediate to advanced lifters that aren't that great on one leg. The landmine provides an element of support meaning your balance is less challenged and you can lift heavier. Adding a pause at the bottom of each rep can also work to challenge your hamstrings even more. Try swapping one of your regular hammy exercises with this for a few weeks and you'll not be disappointed. – Gareth Sapstead

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