Landmine Rear Lunge
Expert Advice
Keep your chest up and core engaged to maintain balance and proper form throughout the exercise.
How-to-do Steps
- Stand with your back to the landmine bar and hold the end of the bar at chest level.
- Step back with one foot into a lunge, dropping your back knee towards the ground.
- Keep your front knee in line with your toes and your torso upright.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Landmine Rear Lunge primarily targets the Glutes, Quads, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Landmine Rear Lunge work?
Landmine Rear Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Landmine Rear Lunge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Landmine Rear Lunge suitable for beginners?
Landmine Rear Lunge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
