Landmine Stiff Stance Deadlift
The landmine stiff stance deadlift is a hip hinge exercise that uses the guided arc of a landmine barbell to target the hamstrings and posterior chain. The fixed range of motion makes it an accessible option for developing hip hinge mechanics and lower back strength.
How to do it
- Anchor a barbell in a landmine sleeve and stand facing away from the anchor with feet hip-width apart.
- Hold the end of the bar with both hands behind you or from the side.
- Hinge at the hips with a slight knee bend, lowering the bar toward the ground.
- Keep your back flat and core engaged throughout the movement.
- Drive through your heels to return to standing, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your knees throughout the movement.
- Hinge your hips backward as if trying to touch a wall behind you.
- Maintain a flat back with your core braced tightly.
- Drive your heels into the floor to stand back up.
Breathing: Inhale as you hinge your hips and lower the bar, then exhale forcefully as you drive through your heels to return to standing.
Common mistakes
- Rounding the lower back places unnecessary stress on the spine instead of working the hamstrings.
- Bending the knees too much turns the hip hinge into a squat, reducing tension on the back of the legs.
- Rushing the descent prevents you from controlling the barbell and feeling the stretch.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60–90 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, ease off and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a stretch in the back of your thighs (hamstrings) and work in your glutes. If you feel it mostly in your lower back, your spine may be rounding.
Can I do this if I don't have a landmine attachment?
Yes, you can wedge one end of the barbell into a corner with a towel to protect the wall, or use dumbbells instead.
How often can I include this in my routine?
Once or twice a week is plenty for most beginners, allowing at least 48 hours of recovery between lower body sessions.