Landmine Rear Lunge
Master the Landmine Rear Lunge to sculpt strong glutes and quads while enhancing balance and core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Landmine Rear Lunge
Description
A single-leg strength exercise that targets the glutes, quads, and hamstrings while improving balance.
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How to do Landmine Rear Lunge
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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What muscles does Landmine Rear Lunge work?
Landmine Rear Lunge primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Landmine Rear Lunge good for beginners?
Landmine Rear Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine Rear Lunge?
You need Leverage machine to perform Landmine Rear Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine Rear Lunge?
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.
What are common mistakes when doing Landmine Rear Lunge?
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.
Related exercises
Bodyweight Forward Lunge (Hinge at Hips)
Gluteus Maximus · Quadriceps · Body weight
Lever Pendulum Squat (plate loaded)
Gluteus Maximus · Quadriceps · Leverage machine
Landmine Front Squat
Gluteus Maximus · Quadriceps · Barbell
Lever Seated Leg Press
Gluteus Maximus · Quadriceps · Leverage machine
Lying Leg Hip Side Raise on Floor
Iliopsoas · Obliques · Body weight
Kettlebell Single Leg Glute Bridge Pullover
Gluteus Maximus · Latissimus Dorsi · Kettlebell
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Free · iPhone only · Available on the App Store