Landmine Overhead Rear Lunge exercise animation (Male)

Landmine Overhead Rear Lunge

Target muscle
—
Equipment
Body weight
Body part
Thighs
Type
Strength

The Landmine Overhead Rear Lunge is a unilateral lower-body exercise that combines a rear lunge with a single-arm overhead hold of a landmine barbell. It trains the quads and glutes through the lunge pattern while demanding significant core bracing and shoulder stability to control the load overhead. This makes it useful for building leg strength, improving balance, and developing anti-lateral-flexion core strength simultaneously.

How to do the Landmine Overhead Rear Lunge

  1. 1Load one end of a barbell into a landmine attachment and position yourself facing away from the pivot point.
  2. 2Stand with your feet hip-width apart and grip the sleeve end of the barbell with one hand, pressing it directly overhead with your elbow fully extended and your palm facing inward.
  3. 3Brace your core, keep your ribcage down, and ensure the bar is stacked directly over your shoulder before moving.
  4. 4Step one foot straight back, lowering your rear knee toward the floor in a controlled descent.
  5. 5Keep your torso upright and your front shin as vertical as possible as you lower until your rear knee is just above the floor.
  6. 6Maintain the barbell in a fixed overhead position throughout — do not let it drift forward or tilt to the side.
  7. 7Drive through your front heel to return to the starting position, keeping the bar overhead until you are fully standing.
  8. 8Complete all reps on one side, then switch the bar to the opposite hand and repeat.

Form tips

  • Keep your gaze forward and your chin neutral — looking up to track the bar tends to hyperextend the neck.
  • Think of actively pushing the bar into the ceiling throughout the lunge to keep the shoulder engaged and stable.
  • Squeeze the glute of your rear leg as you descend; this prevents the hip from collapsing and keeps your pelvis level.
  • Start with a lighter load than you expect to need — the overhead demand makes this exercise significantly harder than a standard rear lunge.
  • If your torso leans toward the working arm, reduce the weight; lateral lean is a sign the core cannot stabilize the load.

Common mistakes

  • Letting the front knee cave inward: this places shear stress on the knee joint and reduces glute activation — push the knee out over the second toe throughout the movement.
  • Allowing the overhead arm to drift forward: a bar position in front of the shoulder compresses the spine and makes balance much harder — keep the elbow locked and the bar stacked over the joint.
  • Leaning the torso away from the bar: side-bending offloads the core and shifts stress to the lower back — brace hard and stay tall to keep the spine neutral.
  • Rushing through the descent: a fast, uncontrolled drop into the lunge reduces time under tension and increases injury risk — lower at a steady, deliberate pace.
  • Taking too short a step back: a shallow rear step crowds the front foot and forces the front knee to travel far over the toes — step far enough that your front shin stays close to vertical.

Frequently asked questions

What muscles does the Landmine Overhead Rear Lunge work?

The movement primarily works the quadriceps and glutes through the rear lunge pattern. The core — particularly the obliques and deep stabilizers — works hard to resist lateral flexion, and the shoulder musculature is engaged to maintain the overhead position throughout.

Which hand should hold the barbell?

You can hold the bar on either side. A common approach is to hold it on the same side as the leg stepping back (ipsilateral), which increases the rotational and lateral stability demand, but contralateral loading is also valid. Try both and use the variation that best matches your training goal.

How is the Landmine Overhead Rear Lunge different from a standard overhead lunge?

The angled nature of the landmine barbell creates an arc of resistance rather than purely vertical load, which reduces wrist and shoulder stress compared to holding a dumbbell or barbell straight overhead. The landmine's fixed pivot also provides a small amount of guidance, making it slightly easier to control for newer lifters.

Can beginners do this exercise?

This exercise has a high coordination and stability demand due to the overhead load. Beginners should first build comfort with bodyweight rear lunges and basic overhead pressing before combining the two patterns. Starting with a very light load on the landmine is recommended.

How many sets and reps should I do?

For strength, 3–4 sets of 4–6 reps per side with a heavier load works well. For hypertrophy or general conditioning, 3 sets of 8–12 reps per side at a moderate weight is a common approach. Rest 90–120 seconds between sets to allow adequate recovery for both the legs and the stabilizing shoulder.

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