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Abs

Landmine Lateral Flexion

The Landmine Lateral Flexion is a strength exercise with a landmine for your abs. Share of the load in the Zulta muscle model: obliques 52%, upper abs 15% and spinal erectors (lower back) 11%.

Level: IntermediateEquipment: LandmineSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a barbell in a landmine base and load a small plate on the free end.
  2. Stand side-on to the free end and grip the sleeve end with the near hand, arm straight at your side.
  3. Stand tall with feet hip-width and the free hand on the hip.
  4. Bend sideways toward the bar, letting the end lower along the leg.
  5. Pull back up past upright with the obliques on the far side, then finish the set and switch sides.

Tips

  • Keep the arm straight so it acts like a hook, the torso does the work.
  • Stay in the frontal plane, chest facing forward the whole time.

Common mistakes

  • Shrugging or curling the bar up with the arm.
  • Twisting toward the bar.
  • Bending the knees to lower the bar.

Muscles worked by the Landmine Lateral Flexion

  • Obliques Primary52%
  • Upper abs Secondary15%
  • Spinal erectors (lower back) Secondary11%
  • Lower abs Secondary9%
  • Lats (lower) Stabilizer4%
  • Forearm flexors Stabilizer3%
  • Gluteus medius Stabilizer3%
  • Hip flexors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A loaded side bend works quadratus lumborum hard. Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.

Landmine Lateral Flexion alternatives

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Frequently asked questions

What muscles does the Landmine Lateral Flexion work?

Mainly the obliques. The upper abs, spinal erectors (lower back) and lower abs assist.

Is the Landmine Lateral Flexion good for beginners?

The Landmine Lateral Flexion is rated intermediate. If you are new, learn the Dumbbell Side Bend first and build up from there.

What is a good alternative to the Landmine Lateral Flexion?

For example the Dumbbell Side Bend, Roman Chair Side Bend and Cable Side Crunch. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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