Landmine Overhead Rear Lunge
Landmine Overhead Rear Lunge Exercise Description
The Landmine Overhead Rear Lunge combines a reverse lunge with a single‑arm overhead hold on a landmine, training the lower body while challenging shoulder and trunk stability. Primary movers are the quadriceps and gluteus maximus of the front leg, with assistance from the hamstrings and adductors; the calves, core, and the loaded shoulder/scapular stabilizers work to maintain alignment. The angled bar path of the landmine lets you keep the arm extended overhead while maintaining a neutral spine and stacked ribcage–pelvis position. This unilateral pattern helps reinforce even weight distribution through the front foot and controlled hip‑knee tracking. Expect an emphasis on balance, postural control, and full‑body tension while you move smoothly through the lunge’s eccentric and concentric phases.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head
- Stabilizing Muscles: Gluteus Medius, Serratus Anterior, Soleus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Landmine Overhead Rear Lunge Exercise
‘- Secure a barbell in a landmine anchor; stand facing the anchor, feet hip‑width.
– Grip the sleeve with one hand at shoulder height and press it to a stable overhead lockout.
– Stack wrist–elbow–shoulder; keep ribs down, brace the core, and set a neutral spine.
– Keep the overhead arm straight; allow the scapula to upwardly rotate without excessive shrugging.
– Shift weight into the full tripod of the front foot (heel, big toe, little toe).
– Step the other foot back into a rear lunge, landing on the ball of the back foot.
– Descend under control until the front thigh is near parallel and the back knee hovers under the hip.
– Keep the front knee tracking over the midfoot; avoid valgus collapse or twisting.
– Maintain torso tall and pelvis level; avoid arching the low back.
– Drive through the front foot to return to standing; bring the rear foot forward to hip‑width.
– Keep the bar end stacked over the shoulder throughout; avoid letting it drift forward/back.
– Repeat for the side, then switch arms and stance to train the opposite side.
Landmine Overhead Rear Lunge Tips
‘- Secure the barbell in the landmine and stand facing the anchor with feet hip‑width before starting.
– Press the bar to a stable overhead lockout and keep the working arm straight throughout the set.
– Stack wrist, elbow, and shoulder in line under the bar and keep the bar end stacked over the shoulder so it doesn’t drift forward or back.
– Keep ribs down, brace the core, and maintain a neutral spine with the ribcage and pelvis stacked.
– Allow the scapula to upwardly rotate under the load without excessive shrugging.
– Shift weight into the full tripod of the front foot—heel, big toe, and little toe—before and during the lunge.
– Step the other foot back into a rear lunge, landing on the ball of the back foot.
– Descend under control until the front thigh is near parallel and the back knee hovers under the hip, keeping the torso tall and pelvis level.
– Keep the front knee tracking over the midfoot, avoiding valgus collapse or twisting.
– Drive through the front foot to return to standing and bring the rear foot forward to a hip‑width stance, moving smoothly through both lowering and lifting phases.
Landmine Overhead Rear Lunge Beginner Introduction
The Landmine Overhead Rear Lunge is a compound strength drill that blends a backward lunge with a one‑arm overhead hold on a landmine‑loaded bar. With the bar anchored to the floor, the diagonal path of the weight encourages an upright, organized posture as the body lowers and rises. The front leg does most of the work, especially the thighs and glutes, while the hamstrings, inner thighs, and calves contribute to a steady base. At the same time, the abs and shoulder of the loaded side work together to keep the torso controlled under the overhead load.
This single‑side pattern highlights balance, body awareness, and precise alignment from foot to hip to shoulder. Because only one arm supports the bar overhead, the exercise places extra demand on trunk stability and postural control as the lifter moves through the lowering and lifting portions of the lunge. The stance challenges even pressure through the front foot and smooth motion at the hip and knee, creating a full‑body tension effect rather than an isolated leg exercise.