Landmine Rear Lunge

Description

How to Do Landmine Rear Lunge

1. 1
   Setup

   Stand facing the landmine attachment with the end of the barbell at your chest or shoulder level. Grip the end of the barbell with both hands, either interlacing your fingers or placing one hand over the other.

2. 2
   Setup

   Take a small step back from the landmine pivot point. Position the working leg (the one that will stay forward) directly in front of you, with the bar angled slightly over that shoulder.

3. 3

   Keeping your chest upright and core engaged, take a controlled step backward with your non-working leg, lowering your hips until both knees are bent at approximately 90-degree angles. Ensure your front knee tracks over your ankle.

4. 4

   Drive through the heel and midfoot of your front foot, pushing yourself back up to the starting position. Exhale as you stand, maintaining control of the barbell.

5. 5

   Repeat for the desired number of repetitions on one side, then switch legs and perform the exercise on the other side.

Tips

• Maintain a slight forward lean with your torso throughout the movement to keep tension on the glutes and counterbalance the barbell's weight effectively.
• Focus on driving through the heel and midfoot of your front leg to maximize glute and hamstring engagement, rather than pushing off your toes.
• Control the eccentric (lowering) phase of the lunge; don't just drop into the bottom, as a slower descent improves muscle activation and stability.
• Keep your core braced as if preparing for a punch throughout the entire movement to stabilize your spine and help transfer force efficiently, preventing lower back strain.

Common Mistakes

• ×Rounding the back or leaning too far forward: Keep your chest up and maintain a neutral spine by engaging your core and having a slight, controlled forward lean from the hips.
• ×Allowing the front knee to collapse inward (valgus collapse): Actively push your front knee slightly outward, tracking it in line with your second and third toes to protect the knee joint.
• ×Shortening the lunge stride: Take a sufficiently long step back so that your front knee forms a 90-degree angle and your shin remains relatively vertical, ensuring proper glute and quad activation.