Landmine Lunge

Unique loading angle for lunges — the landmine setup creates an angled load path that challenges core stability and provides constant tension

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Forward or Reverse)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core, Shoulders
Equipment	Landmine, Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Landmine setup: Barbell secured in landmine attachment or corner
2. Loading: Add weight plates to barbell end
3. Grip: Hold end of barbell with both hands or one hand
4. Position: Bar end at chest level (or shoulder for single-arm)
5. Stance: Feet hip-width apart, facing away from anchor point
6. Posture: Torso upright, core braced
7. Distance: Stand far enough that bar is at slight upward angle

Grip Options

Grip Type	Position	Best For
Two-Hand (Goblet-style)	Both hands at bar end, chest level	Beginners, balanced load
Single-Arm (Rack)	One hand at shoulder	Anti-rotation challenge
Single-Arm (Overhead)	One arm extended overhead	Advanced stability

Setup Cue

"Stand holding the landmine barbell like a goblet, feet under hips, ready to lunge while maintaining an upright torso"

Landmine Setup Notes

• Bar should be at 30-45° angle when you're standing
• Stand far enough that you feel slight pull forward (creates tension)
• The angled load path makes this different from vertical loading

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Standing upright with landmine bar at chest

1. Bar end held at chest level (or shoulder for single-arm)
2. Feet hip-width apart
3. Weight evenly distributed
4. Core engaged, torso upright
5. Bar at upward angle, creating constant tension

Feel: Slight forward pull from angled bar, core engaged to resist

👣 Step Into Lunge

What's happening: Stepping forward or backward into lunge position

1. Step forward (forward lunge) or backward (reverse lunge)
2. Land with control, maintain bar position
3. Keep torso upright against forward pull of bar
4. Bar stays at chest/shoulder, doesn't drop

Note: Forward or reverse both work — choose based on preference and knee health

⬇️ Lowering

What's happening: Dropping into lunge position

1. Lower back knee toward floor
2. Keep torso upright — bar wants to pull you forward
3. Front shin stays mostly vertical
4. Maintain bar position at chest
5. Descend until back knee near floor

Tempo: 2-3 seconds

Feel: Front leg loading, core working hard to resist forward pull

⏸️ Bottom Position

What's happening: Full lunge position

1. Back knee hovering 1-2 inches from floor
2. Front thigh parallel to ground
3. Torso upright despite bar angle
4. Bar stable at chest/shoulder
5. Core braced, resisting rotation

Common error here: Letting bar pull torso forward — fight to stay upright.

⬆️ Pushing Up

What's happening: Driving back to standing position

1. Push through front heel
2. Engage front glute and quad
3. Drive to standing, maintaining bar position
4. Return foot to starting position
5. Bar stays at chest throughout

Tempo: 1-2 seconds

Feel: Front glute and quad working, core engaged throughout

Key Cues

Primary Cues

• "Fight the bar angle" — resist the forward pull
• "Chest up, bar stays at chest" — maintain position
• "Push through heel" — drive from front foot
• "Core tight" — constant anti-flexion/rotation work

Tempo Guide

Goal	Tempo	Example
Strength	2-1-1-0	2s down, 1s pause, 1s up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Endurance	1-0-1-0	Controlled but rhythmic

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening front leg to stand	████████░░ 80%
Glutes	Hip extension — driving hips forward to return to standing	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee stability	██████░░░░ 55%
Core	Anti-flexion, anti-rotation	███████░░░ 70%
Shoulders	Holding bar stable at chest/shoulder	█████░░░░░ 50%

Stabilizers

Muscle	Role
Obliques	Resist rotation from angled load
Adductors	Hip alignment, preventing knee collapse
Erector Spinae	Keeps torso upright against forward pull
Calves	Ankle stability, balance

Unique Benefit

Angled loading creates constant forward tension that challenges core stability more than vertical loading. The landmine setup also allows a natural arc of motion that can feel more comfortable on the shoulders.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning forward	Torso tilts, bar pulls you down	Less glute work, core challenge lost	Keep chest up, brace core harder
Bar drifting away	Bar moves away from chest	Shoulder strain, lost tension	Keep bar close to body
Short steps	Step too small	Reduces range, effectiveness	Step 2-3 feet
Knee caving in	Front knee collapses inward	Knee stress, less glute work	Push knee out over toes
Standing too close to anchor	Bar angle too vertical	Loses unique landmine benefits	Step farther from anchor point

Most Common Error

Letting the bar pull you forward — the angled load wants to pull your torso into flexion. This is the challenge. Actively resist by bracing core and keeping chest up.

Self-Check Checklist

• Bar stays at chest/shoulder throughout movement
• Torso remains upright despite forward pull
• Back knee lowers to near floor
• Front knee tracks over toes
• Core stays braced, no excessive lean

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Bodyweight Lunge	No landmine	Learning lunge pattern
Light Load Landmine	Minimal weight on bar	Getting used to setup
Landmine Split Squat	Static position, no step	Building stability first

Standard

Variation	How	Emphasis
Two-Hand Goblet	Both hands at bar end	Balanced, beginner-friendly
Single-Arm Rack	One hand at shoulder	Anti-rotation challenge
Forward Lunge	Step forward	More dynamic
Reverse Lunge	Step backward	More knee-friendly

Harder (Progressions)

Variation	How	When to Use
Overhead Single-Arm	Bar held overhead	Maximum stability challenge
Deficit Landmine Lunge	Front foot on platform	Greater range of motion
Landmine Walking Lunge	Continuous forward steps	Conditioning component

By Direction

Direction	Emphasis	Best For
Forward	Quad dominant, dynamic	Athletic movement
Reverse	Glute dominant, knee-friendly	Knee sensitivity
Lateral	Hip abductors, adductors	Frontal plane work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	3-4	6-8	90-120s	Heavier load, two-hand hold
Hypertrophy	3-4	8-12	60-90s	Moderate load, controlled tempo
Endurance	2-3	12-15	45-60s	Lighter load, higher volume

Workout Placement

Program Type	Placement	Rationale
Lower body day	Accessory after main lifts	Unilateral work with core challenge
Full body	Mid-workout	Combines lower body and core
Athletic training	Supplementary	Functional loading angle

Progression Scheme

How to Progress

When you can complete 3 sets of 10 reps per leg with perfect form (maintaining upright torso), add 5-10 lbs to the bar or progress to single-arm variation.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Kettlebell Lunge	Prefer vertical loading
Bodyweight Lunge	Learning lunge mechanics
Landmine Split Squat	Need static version first

Progressions (Harder)

Exercise	When Ready
Landmine Overhead Lunge	Want maximum stability challenge
Landmine Deficit Lunge	Want greater range of motion
Single-Arm Landmine Lunge	Need anti-rotation work

Alternatives

Alternative	When to Use
Kettlebell Lunge	No landmine available
Dumbbell Lunge	Prefer dumbbells
Barbell Lunge	Want traditional loading

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Stress on knee joint	Use reverse lunge, shorten range
Shoulder issues	Holding bar can stress shoulder	Use lower hold, lighter weight
Poor balance	Fall risk	Start with split squat, use lighter load
Lower back pain	Anti-flexion demand	Lighter weight, focus on form

Stop Immediately If

• Sharp pain in knee, hip, shoulder, or lower back
• Inability to maintain upright torso
• Knee buckling or instability
• Excessive forward lean that can't be corrected

Injury Prevention

• Ensure landmine is securely anchored
• Start with light weight to learn the angled load
• Master standard lunges before adding landmine
• Don't let bar pull you into excessive forward lean
• Keep bar close to body throughout movement

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Full	🟡 Moderate
Knee	Flexion/extension	Full	🟡 Moderate
Ankle	Dorsiflexion	Moderate	🟢 Low
Shoulder	Stabilization holding bar	Partial	🟢 Low

Unique Joint Demands

The angled load path requires constant shoulder stability and creates a unique anti-flexion demand on the spine. This makes it excellent for functional core strength.

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❓ Common Questions

What makes landmine lunges different from regular lunges?

The angled load path creates constant forward tension that challenges your core's ability to resist flexion and rotation. The arc of motion can also feel more natural and less stressful on shoulders than overhead positions.

Should I do forward or reverse lunges with the landmine?

Both work well. Forward lunges are more dynamic and quad-focused. Reverse lunges are more knee-friendly and glute-focused. Try both and see which feels better.

How far should I stand from the landmine anchor point?

Far enough that the bar is at a 30-45° angle when you're standing. Too close = too vertical (loses landmine benefit). Too far = too horizontal (pulls you forward excessively).

Can I use landmine lunges as a main exercise?

They work well as an accessory movement, but most people will prefer bilateral exercises (squats, deadlifts) as primary strength builders. Landmine lunges shine as supplementary work.

Single-arm or two-hand hold?

Two-hand is easier and allows more weight. Single-arm adds a significant anti-rotation challenge. Start with two-hand, progress to single-arm.

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📚 Sources

Biomechanics & Muscle Activation:

• Farrokhi, S., et al. (2008). Lunge biomechanics — Tier A
• ExRx.net — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Boyle, M. (2016). New Functional Training for Sports — Tier B
• Gentilcore, T. Landmine training applications — Tier C

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For Mo

When to recommend this exercise:

• User has landmine equipment available
• User wants to add variety to lunge training
• User needs more core challenge in unilateral work
• User is looking for shoulder-friendly loaded positions

Who should NOT do this exercise:

• No landmine available → Suggest kettlebell or dumbbell lunges
• Acute knee or shoulder injury → Wait for recovery
• Severe balance issues → Start with static split squats

Key coaching cues to emphasize:

1. "Keep the bar at your chest — don't let it drift"
2. "Fight to stay upright against the forward pull"
3. "Push through your front heel to stand"

Common issues to watch for in user feedback:

• "The bar keeps pulling me forward" → Normal, but cue harder core bracing
• "My shoulder hurts" → May need to lower bar position or reduce weight
• "I don't feel my glutes" → Cue driving through heel, especially on reverse lunge

Programming guidance:

• For beginners: 3x8-10 per leg, two-hand hold, 2x/week
• For intermediates: 3-4x10-12 per leg, can try single-arm
• Progress when: Can maintain upright torso for full set with control
• Best used as accessory movement after bilateral lower body work

Why landmine setup is unique:

• Angled load path creates constant anti-flexion challenge
• Natural arc of motion can feel better on shoulders than vertical bar
• Allows heavy loading in a functional pattern
• Builds both leg strength and core stability

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Last updated: December 2024