Landmine Rear Lunge exercise animation (Männlich)

Landmine Rear Lunge

Zielmuskel
Gluteus Maximus, Quadriceps
Synergistenmuskeln
Adductor Magnus, Soleus
Equipment
Leverage machine
Körperregion
Hips, Thighs
Typ
Strength

The landmine rear lunge is a unilateral lower-body strength exercise that primarily targets the gluteus maximus and quadriceps, with support from the adductor magnus and soleus. You hold a landmine-anchored barbell at shoulder height and step backward into a lunge, which keeps the torso upright and reduces knee stress compared to a forward lunge. It fits well in leg days as a loaded single-leg accessory for building hip and thigh strength.

Landmine Rear Lunge: So führst du sie aus

  1. 1Set up a barbell in a landmine attachment anchored at floor level. Load the sleeve end with an appropriate weight.
  2. 2Stand facing the sleeve end of the barbell. Cup the weighted end with both hands and hold it at chest height, elbows pointed down.
  3. 3Stand with your feet hip-width apart, bracing your core and keeping your chest tall.
  4. 4Step one foot straight back and lower your rear knee toward the floor in a controlled descent, keeping the front shin as vertical as possible.
  5. 5Lower until your rear knee is 1–2 inches from the floor and your front thigh is roughly parallel to the ground.
  6. 6Drive through the heel of your front foot to push the floor away and return to the starting position.
  7. 7Complete all reps on one side, then switch legs and repeat with the same number of reps.

Technik-Tipps

  • Keep your torso upright throughout — resist the urge to hinge forward at the hips, which shifts load away from the glutes and quads.
  • Press the barbell sleeve slightly forward and up as you descend to counterbalance your weight and help you stay tall.
  • Land the stepping foot softly on the ball of the foot first, then lower the heel to stabilize before descending fully.
  • Brace your core as if you expect a light punch to the stomach — this protects your lower back and stabilizes the pelvis under load.
  • Control the descent over 2–3 seconds before driving back up; rushing the eccentric reduces time under tension and increases knee instability.

Häufige Fehler

  • Letting the front knee cave inward (valgus collapse) during the push-up phase, which stresses the knee ligaments and reduces glute engagement.
  • Taking too short a step back, which forces the front shin forward past the toes and loads the knee joint instead of the hip and glute.
  • Rounding the upper back or letting the chest drop, which shifts the load off the target muscles and strains the lumbar spine.
  • Bouncing the rear knee off the floor rather than stopping just above it, which creates an uncontrolled impact and removes tension from the working muscles.
  • Allowing the hips to rotate or shift sideways during the lunge, which reduces stability and causes uneven loading between the legs.

Häufig gestellte Fragen

What muscles does the landmine rear lunge work?

The primary muscles are the gluteus maximus and quadriceps. The adductor magnus and soleus act as synergists, helping to stabilize and extend the hip and ankle during the movement.

How is a rear lunge different from a forward lunge?

In a rear lunge you step backward, which keeps the front shin more vertical and places less shear force on the front knee. It also tends to load the glutes slightly more than a forward lunge because the hip travels through a greater range of extension on the drive phase.

Is the landmine rear lunge suitable for beginners?

It can work for beginners who have basic lunge mechanics, but mastering the bodyweight or dumbbell rear lunge first is advisable. The landmine bar provides a slight counterbalance that can make the movement feel more stable than holding dumbbells at the sides.

How many sets and reps should I do?

For strength, 3–4 sets of 5–8 reps per leg with heavier load works well. For hypertrophy or general conditioning, 3 sets of 10–15 reps per leg at a moderate weight is a common starting point. Rest 60–90 seconds between legs.

What are good alternatives to the landmine rear lunge?

Close alternatives include the barbell reverse lunge, dumbbell rear lunge, and Bulgarian split squat. If you want to keep the landmine setup, the landmine split squat or landmine lateral lunge targets similar muscles with a different movement pattern.

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