Landmine Rear Lunge
Build lower body strength & stability with the Landmine Rear Lunge! A unique twist on a classic exercise.
The Landmine Rear Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Landmine Rear Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Landmine Rear Lunge Variations and Alternatives
How to do the Landmine Rear Lunge
Stand facing away from the landmine with your feet hip-width apart. The barbell should be in the landmine attachment with the desired weight loaded. Grab the end of the barbell with one hand, the arm should be fully extended and the barbell should be held vertically.
Assume the starting position with the barbell at your side and your core engaged.
Take a step backward with the leg that is opposite from the side holding the barbell. As you step back, lower your body into a lunge position. Make sure your front knee is aligned with your toes and does not extend past your toes.
Keep your torso upright, core engaged, and your glutes and quads activated.
Drive through the heel of your front foot to return to the starting position, completing one repetition.
Perform the desired number of repetitions on one side before switching hands and repeating the exercise with the opposite leg.
Be sure to maintain a controlled pace throughout the exercise to avoid any unnecessary stress on your joints and to maximize muscle engagement. Adjust the weight to fit your fitness level and goals.
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Landmine Rear Lunge FAQs
What muscles does the Landmine Rear Lunge work?
The Landmine Rear Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Landmine Rear Lunge?
Barbell or landmine attachment or weight plates.
Is the Landmine Rear Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Landmine Rear Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Landmine Rear Lunge variations and alternatives?
Similar exercises include the Barbell Rear Lunge, Landmine Deadlift, Landmine Front Squat and Landmine Lunge to Overhead Press.
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