Quads
Landmine Reverse Lunge
The Landmine Reverse Lunge is a strength exercise with a landmine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Lift the loaded end of a landmine bar to your chest and hold the sleeve with both hands.
- Stand facing the pivot with the feet hip-width, the bar leaning toward you.
- Step one foot straight back and lower until the back knee is just above the floor.
- Drive through the front heel to bring the back foot forward to the start.
- Complete all reps on one leg, then switch.
Tips
- Lean slightly into the bar: it steadies you through the step.
- Keep the bar end glued to the chest.
Common mistakes
- Letting the bar pull the torso forward.
- Stepping back so short that the front knee jams forward.
- Pushing off the back foot.
Muscles worked by the Landmine Reverse Lunge
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.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Landmine Reverse Lunge alternatives
Different equipment
- Barbell Reverse Lunge
- Deficit Reverse Lunge
- Dumbbell Reverse Lunge
- Front Foot Elevated Split Squat
- Pendulum Reverse Lunge
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Landmine Reverse Lunge good for beginners?
Yes. The Landmine Reverse Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Landmine Reverse Lunge?
For example the Barbell Reverse Lunge, Deficit Reverse Lunge and Dumbbell Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Reverse Lunge harder?
Add weight or reps, or move on to the Barbell Reverse Lunge and Deficit Reverse Lunge.
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.