Landmine Rear Lunge (VERSION 2)
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Leverage machine
- Körperregion
- Hips, Thighs
- Typ
- Strength
The Landmine Rear Lunge (Version 2) is a unilateral lower-body strength exercise that primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus providing synergistic support. Holding the free end of a landmine barbell adds a slight forward lean that increases glute engagement and challenges hip stability, making it an effective choice for building single-leg strength and correcting left-right imbalances.
Landmine Rear Lunge (VERSION 2): So führst du sie aus
- 1Anchor a barbell in a landmine sleeve or wedge one end firmly into a corner at floor level.
- 2Stand facing away from the anchor point and hoist the free end of the barbell to shoulder height, holding it with both hands at chest level.
- 3Stand tall with feet hip-width apart, core braced, and chest up.
- 4Shift your weight onto your left foot and step your right foot directly back, placing the ball of your right foot on the floor.
- 5Lower your body by bending both knees simultaneously until your right knee hovers just above the floor and your left thigh is roughly parallel to the ground.
- 6Keep your torso upright with a slight forward lean into the barbell; do not let your front knee cave inward or travel far past your toes.
- 7Press firmly through your left heel to drive yourself back up to the starting position, squeezing your glute at the top.
- 8Complete all reps on one side, then switch legs and repeat.
- 9Re-rack the barbell carefully once all sets are finished.
Technik-Tipps
- Grip the barbell close to your chest rather than extended outward — this keeps the load manageable and reinforces an upright torso.
- Drive through the full foot of your front leg, emphasizing the heel at the top of the push to maximize glute activation.
- Keep your front knee tracking in line with your second toe throughout the descent and ascent.
- Brace your core before each rep to protect the lower back and prevent the hips from rotating as you step back.
- Control the descent with a slow, deliberate tempo (2–3 seconds down) to build strength through the full range of motion.
Häufige Fehler
- Letting the front knee collapse inward, which places harmful valgus stress on the knee joint and reduces glute activation.
- Stepping back too short, resulting in an upright shin on the rear leg and shifting load away from the glutes onto the lower back.
- Rounding the upper back or flaring the barbell away from the chest, which destabilizes the core and reduces control of the movement.
- Bouncing off the rear knee at the bottom instead of controlling the descent, which can bruise the knee and bypasses the muscle-building lowering phase.
- Rushing through reps on the stronger side and rushing to switch legs — uneven reps defeat the purpose of unilateral training.
Häufig gestellte Fragen
What muscles does the Landmine Rear Lunge (Version 2) work?
It primarily targets the gluteus maximus and quadriceps. The adductor magnus assists with hip extension at the bottom, and the soleus stabilizes the ankle of the front leg throughout the movement.
How is Version 2 different from the standard Landmine Rear Lunge?
Version 2 typically involves a different grip, stance width, or torso position compared to the base variation — for example, holding the barbell at chest level with both hands rather than at the shoulder on one side. This shifts the load distribution slightly and can make it easier to maintain balance while increasing core demand.
Can beginners do the Landmine Rear Lunge?
Yes, but it helps to first build basic lunge mechanics with bodyweight or dumbbells. The landmine adds load and a stability challenge, so start light and focus on controlled movement before increasing weight.
How many sets and reps should I do?
For strength, 3–4 sets of 6–8 reps per leg with heavier load works well. For hypertrophy or endurance, aim for 3 sets of 10–15 reps per leg with moderate weight and a controlled tempo.
Should I train the weaker leg first?
Yes. Starting with your weaker leg ensures you give it maximum effort before fatigue sets in, and matching the rep count on the stronger side helps reduce imbalances over time.
