Landmine Rear Lunge
Description
The landmine rear lunge is performed holding the end of a landmine bar at chest level while stepping back into a reverse lunge. The fixed arc of the landmine bar makes the movement more stable than free weights and easier on the wrists than a barbell front rack. The reverse lunge pattern emphasizes the glutes and quads.
Muscle Group
Equipment Required
Landmine Rear Lunge Instructions
- Set up a barbell in a landmine attachment or wedged in a corner.
- Load the free end with weight plates.
- Pick up the free end and bring it to chest level with both hands.
- Stand tall with feet hip-width apart.
- Brace your core and pull your shoulders back.
- Step back with your right leg into a reverse lunge.
- Lower until your back knee almost touches the floor.
- Push through the front foot to drive back to standing. Alternate legs.
Landmine Rear Lunge Form & Visual
Landmine Rear Lunge Benefits
- Loaded reverse lunge with stable bar path
- Easier on wrists than barbell front rack
- Builds glute and quad strength
- Strong core engagement
- Develops single leg stability
- Useful for hypertrophy training
Landmine Rear Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Landmine Rear Lunge Variations & Alternatives
- Reverse Lunge
- Landmine Lunge
- Front Rack Reverse Lunge
- Goblet Reverse Lunge
