Single-Arm Landmine Rear Lunge
Intermediate
Also known as: Single-Arm Landmine Reverse Lunge
Expert Advice
The one-sided load can pull you sideways. Keep your ribs stacked over your pelvis rather than leaning away to counterbalance the bar.
How-to-do Steps
- Secure the barbell in its landmine base and hold the loaded end beside you, arm straight.
- Stand hip-width apart, holding the bar opposite the leg that will stay forward.
- Step backward with your other leg, bending both knees to lower your rear knee toward the floor.
- Keep your torso facing forward as the bar follows its natural arc.
- Exhale and push through your front foot to return to standing.
- Complete programmed reps on one leg, then switch legs and holding hands for the other side.
Common Mistakes
- Front knee caves inwardFix: guide it in line with your middle toes.
- Feet land on one tightropeFix: keep some sideways space between them for balance.
Coach Cues
Front foot stays heavyHips face forwardArm stays long
Short reminders to keep in mind during every set.
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Muscles Worked
Single-Arm 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%
Quads45%
Secondary
Calves5%
Equipment
Landmine
Exercise Type
Strength
Why Level 3?
Intermediate
Backward stepping and one-sided loading require coordinated balance and trunk control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single-Arm Landmine Rear Lunge work?
Single-Arm 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 Single-Arm 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 Single-Arm Landmine Rear Lunge suitable for beginners?
Single-Arm 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.
What are the most common mistakes when doing Single-Arm Landmine Rear Lunge?
Front knee caves inward: guide it in line with your middle toes. Feet land on one tightrope: keep some sideways space between them for balance.
