Landmine Lateral Lunge

Landmine variation: the anchored end creates a stable arc and diagonal resistance that is often comfortable for the shoulders, back, and hips.

• Compound
• Barbell
• Intermediate

How to do it

• Secure the end of the bar in a stable anchor
• Follow the bar’s natural arc instead of fighting it
• Keep ribs and pelvis controlled throughout the repetition

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Improvising an anchor that can slide
• Rotating or leaning the torso when the variation does not require it

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Lateral Lunge
• Goblet Squat
• Alternating Dumbbell Forward Lunge