Landmine Overhead Rear Lunge
Enhance lower body strength, balance, and core stability with the Landmine Overhead Rear Lunge.
Variations of Landmine Overhead Rear Lunge
Barbell Overhead Lunge
Master the Barbell Overhead Lunge to build full-body strength, enhance balance, and improve core stability. Target quads, glutes, and shoulders.
Bodyweight Reverse Lunge with Overhead Reach
Master the bodyweight reverse lunge with an overhead reach to build lower body strength, enhance balance, and improve core stability.
Kettlebell Single Arm Overhead Lunge
Master the Kettlebell Single Arm Overhead Lunge for core stability, shoulder strength, and powerful leg development.
Dumbbell Overhead Lunge
Perform dumbbell overhead lunges to strengthen your legs, glutes, and core while improving balance and shoulder stability.
Description
Landmine Overhead Rear Lunge is a multi-joint exercise that enhances strength and stability throughout the lower body with an emphasis on the quads, glutes, and hamstrings. It also engages the shoulders and core.
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How to Do Landmine Overhead Rear Lunge
- 1Setup
Stand facing the landmine anchor point, holding the end of the barbell with both hands in a neutral grip, arms fully extended directly overhead.
- 2Setup
Position your feet hip-width apart with a slight bend in your knees and brace your core, keeping your ribs stacked over your pelvis.
- 3
Inhale as you step one foot directly backward, lowering your hips until both knees are bent at approximately 90 degrees, with your front thigh parallel to the floor.
- 4
Maintain the barbell directly overhead, ensuring your shoulders are stacked over your hips and your chest remains upright throughout the descent.
- 5
Exhale as you powerfully drive through the heel of your front foot, pushing off the ball of your rear foot to return to the starting standing position.
- 6
Complete all repetitions on one side before switching legs, maintaining control of the overhead barbell at all times.
Tips
- Actively press the barbell up into the landmine sleeve throughout the entire movement to maintain shoulder stability and a strong overhead position.
- Keep your gaze fixed forward or slightly upward to help maintain balance and an upright torso, preventing your chest from collapsing.
- Control the descent of the lunge, allowing your rear knee to gently approach the floor without slamming it down, which engages the muscles more effectively.
- Ensure your front knee tracks in line with your second and third toes, preventing it from caving inward, which protects the knee joint.
Common Mistakes
- ×Losing the overhead position by letting the barbell drift forward or backward indicates a lack of shoulder stability; actively press the bar straight up and keep it aligned over your head.
- ×Not reaching full depth in the lunge reduces muscle engagement; ensure both knees form a 90-degree angle with the front thigh parallel to the floor.
- ×Leaning excessively forward during the lunge puts undue stress on the lower back; maintain an upright torso by engaging your core and keeping your chest proud.
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