Landmine Reverse Lunge

Reverse lunge with the end of the bar at the chest or shoulder.

• Compound
• Barbell
• Intermediate

How to do it

• Hold the bar at the chest or shoulder while you step
• Step back under control with the weight on the front heel
• Lower straight down and rise by driving through the front leg

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

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

Common mistakes

• Landing hard on the back foot
• Twisting the torso toward the anchor as you step

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Barbell Reverse Lunge
• Alternating Dumbbell Forward Lunge
• Goblet Reverse Lunge