Landmine Reverse Lunge

Single-leg strength with stability — the landmine provides a unique vertical loading pattern that challenges balance and unilateral strength

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core
Equipment	Landmine, Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Landmine setup: Barbell loaded into landmine attachment or secured in corner
2. Bar position: Hold end of barbell with both hands at chest height (or one hand)
3. Stance: Feet hip-width apart, standing upright
4. Grip: Both hands around end of bar (or single hand, ipsilateral to working leg)
5. Posture: Chest up, shoulders back, core braced
6. Weight distribution: Balanced on both feet initially

Grip Options

Grip	Description	Benefit
Two-hand goblet	Both hands cupped under bar end	More stable, beginner-friendly
Single-hand ipsilateral	One hand, same side as front leg	More core demand
Single-hand contralateral	One hand, opposite side as front leg	Maximum anti-rotation challenge

Setup Cue

"Hold the bar like a goblet at chest height, stand tall, then you're ready to step back"

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🔄 Execution

The Movement

🔝 Starting Position

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

1. Bar held at chest height with both hands
2. Feet hip-width apart
3. Core engaged, chest up
4. Weight balanced evenly

Feel: Upright and stable, ready to step back

⬇️ Stepping Back & Lowering

What's happening: Step back with one leg and lower into lunge

1. Step back with one leg (right or left)
2. Plant ball of back foot on ground
3. Lower hips straight down until front knee reaches ~90°
4. Keep torso upright, bar at chest height
5. Back knee hovers 1-2 inches above floor

Tempo: 2-3 seconds

Feel: Front quad and glute loading, stretch in hip flexor of back leg

Common error: Leaning forward excessively — keep torso upright

⏸️ Bottom Position

What's happening: Both knees at 90°, full lunge position

1. Front knee at ~90°, over ankle (not past toes excessively)
2. Back knee hovering just above floor
3. Torso upright, bar still at chest
4. Weight primarily on front heel/midfoot
5. Brief pause

Common error here: Front knee caving inward — push knee out in line with toes

⬆️ Driving Up

What's happening: Push through front foot to return to standing

1. Drive through front heel and midfoot
2. Extend front knee and hip simultaneously
3. Step front foot forward to return to start
4. Keep bar at chest height throughout
5. Stand fully upright

Tempo: 1-2 seconds

Feel: Front quad and glute contracting powerfully

Key Cues

Primary Cues

• "Step back, not forward" — reverse lunge is stepping backward
• "Chest up, bar high" — maintain upright torso
• "Front heel drives" — push through heel of front foot
• "Knee tracks toes" — front knee stays aligned

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, rhythmic

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — driving back up	████████░░ 80%
Glutes	Hip extension — powering return to standing	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assist, knee stabilization	██████░░░░ 55%
Calves	Ankle stabilization	█████░░░░░ 45%
Core	Torso stabilization with vertical load	██████░░░░ 60%

Stabilizers

Muscle	Role
Hip Stabilizers	Prevent knee cave, maintain alignment
Core	Resist forward lean with landmine load

Unique Benefit

The landmine's vertical loading path creates unique core demand and allows for a more upright torso compared to barbell back squats, reducing spinal loading.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Front knee caving in	Knee collapses inward	Knee stress, less glute activation	Push knee out, align with toes
Leaning forward excessively	Torso tilts too far forward	More back strain, less quad work	Keep chest up, bar high
Short step	Back foot too close	Limited ROM, less stretch	Step back farther
Pushing off back foot	Using back leg to assist	Less front leg work	Drive through front heel only
Knee past toes excessively	Front knee travels too far forward	Knee stress	Sit back more, longer step

Most Common Error

Front knee caving inward (valgus collapse) — this is a sign of weak glute medius or poor motor control. Push knee outward actively.

Self-Check Checklist

• Front knee tracks in line with toes
• Torso stays upright throughout
• Back knee hovers just above floor
• Drive comes from front heel
• Bar stays at chest height

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Bodyweight Reverse Lunge	No load	Learning movement pattern
Goblet Reverse Lunge	Dumbbell or kettlebell	Before landmine
Assisted Reverse Lunge	Hold TRX or support	Balance issues

Standard

Variation	How	Emphasis
Two-hand landmine	Both hands on bar	Stability, learning
Single-hand ipsilateral	Same side as front leg	More core demand
Single-hand contralateral	Opposite side	Maximum anti-rotation

Harder (Progressions)

Variation	How	When to Use
Deficit Landmine Reverse Lunge	Front foot on plate/box	Increase ROM, glute stretch
Barbell Reverse Lunge	Barbell on back	More total load
Walking Lunge	Alternating forward steps	More dynamic

By Loading Pattern

Target	Variation	Change
More core	Single-arm contralateral	Anti-rotation challenge
More stability	Two-hand goblet grip	Easier to balance
More glute stretch	Deficit (front foot elevated)	Deeper ROM

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	3-4	6-10	90-120s	Heavier load, controlled tempo
Hypertrophy	3-4	8-15	60-90s	Moderate load, focus on stretch
Endurance	2-3	15-25+	30-60s	Lighter load, higher volume

Workout Placement

Program Type	Placement	Rationale
Leg day	Accessory	After main squats/deadlifts
Lower body	Primary unilateral	Main single-leg movement
Full body	Lower body focus	Unilateral leg strength

Progression Scheme

How to Progress

When you can do 3 sets of 12-15 reps per leg with perfect form, add weight to the landmine or progress to single-arm or deficit variations.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight Reverse Lunge	Learning the movement pattern
Goblet Reverse Lunge	Before landmine loading
Assisted Reverse Lunge	Balance or strength limitations

Progressions (Harder)

Exercise	When Ready
Single-Arm Landmine Lunge	Mastered two-hand version
Deficit Landmine Lunge	Want more ROM and glute work
Barbell Reverse Lunge	Ready for heavier loads

Direct Alternatives

Alternative	When to Use
Bulgarian Split Squat	Want more quad emphasis
Dumbbell Reverse Lunge	No landmine available
Walking Lunge	Want dynamic movement

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Stress on front knee	Shorter step, less depth
Hip pain	Deep flexion stress	Reduce ROM, lighter load
Balance issues	Falling risk	Use assisted version or wall support
Lower back pain	Torso loading	Lighter weight, focus on bracing

Stop Immediately If

• Sharp pain in knee or hip
• Inability to maintain balance
• Lower back pain

Contraindications

• Acute knee injury
• Acute hip injury
• Recent ankle sprain
• Severe balance disorders

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	High	🟡 Moderate
Knee	Flexion/extension	~90°	🟡 Moderate
Ankle	Dorsiflexion (front), plantarflexion (back)	Moderate	🟢 Low

Joint-Friendly Tips

Keep front knee in line with toes and don't let it cave inward. Drive through the heel to protect the knee.

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❓ Common Questions

Should I use one hand or two hands on the landmine?

Start with two hands (goblet style) for stability. Once comfortable, progress to single-hand (ipsilateral — same side as front leg) for more core work.

How far back should I step?

Step back far enough that when you lower down, your front knee is at about 90 degrees and not traveling excessively past your toes. Typically 2-3 feet.

Why reverse lunge instead of forward lunge?

Reverse lunges are easier on the knees (less shear force), easier to balance, and create a better glute stretch. They're generally more beginner-friendly.

Can I do this if I don't have a landmine attachment?

Yes — wedge the barbell into a corner with a towel for padding, or use a heavy dumbbell/kettlebell in goblet position instead.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J., et al. (2020). Lunge variations and muscle activation — Tier A
• ExRx.net — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Starting Strength — Tier B

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For Mo

When to recommend this exercise:

• User has access to a landmine setup
• User wants unilateral leg work with less balance demand than Bulgarian split squats
• User is intermediate and ready for loaded single-leg work
• User wants to build quad and glute strength with reduced spinal loading

Who should NOT do this exercise:

• Acute knee or hip injury → Wait for recovery
• Severe balance issues → Start with assisted or bodyweight version
• No landmine access → Use dumbbell reverse lunge or Bulgarian split squat

Key coaching cues to emphasize:

1. "Step back, not forward"
2. "Chest up, bar stays at chest height"
3. "Drive through the front heel"
4. "Keep front knee tracking over toes"

Common issues to watch for in user feedback:

• "My knee hurts" → Check knee alignment, reduce depth or load
• "I can't balance" → Start with bodyweight or assisted version
• "My back hurts" → Cue better core bracing, lighter load

Programming guidance:

• For intermediates: 3x10-12 per leg, 2x/week as accessory on leg days
• For advanced: 3-4x8-12 per leg with heavier load or deficit
• Progress when: Can do 3x12+ per leg with perfect form

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Last updated: December 2024