Landmine Rear Lunge
Landmine Rear Lunge Video Guide
The Landmine Rear Lunge is a lower-body exercise that helps you build muscle, improve hip stability, and increase single-leg control. Many coaches favour this variation because the anchored landmine and barbell create a supported path, helping lifters keep better form and balance in the starting position.
Stepping back on one leg into the lunge position trains the glutes, hamstrings, thigh muscles, and hips while keeping the torso upright for improved coordination. Unlike a traditional reverse lunge, the landmine reverse lunge offers more support, allowing beginners to learn proper movement patterns. Each rep teaches your body how to stay stable as your knee moves toward the ground, helping you build muscle safely through controlled repetitions.
It’s a challenging but accessible variation for strength training, helping you focus on the working leg, maintain balance, and create steady tension from start to finish.
How to Perform the Landmine Rear Lunge
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Stand facing the anchored landmine, barbell held close to your chest in the starting position.
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Step one leg back smoothly into the lunge position, bending your knee toward the floor.
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Keep your core tight, hips aligned, and front heel pressed into the ground for stability and control.
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Push through the front heel to return to standing.
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Repeat for the desired number of reps, then switch to the other leg, keeping the same movement mechanics.
GymNation Tip: Keep the bar close and your ribs down—if the weight drifts forward, your core switches off and the lunge turns sloppy fast.
Personal Trainer Notes:
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Keep the barbell held firmly with both hands to maintain balance and smooth action.
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Maintain an upright chest and straight torso throughout the exercise.
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Avoid leaning too far forward; stay centred to engage the glutes and hamstrings.
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Short, controlled steps help protect the knee and improve hip stability.
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Great for strength training, gym programming, and athletes who need a supported single-leg exercise they can perform with confidence.
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Alternative Glute Exercises
Barbell Lunge
The Barbell Lunge builds strength in the glutes (gluteus maximus), quads, and hamstrings. It’s a key movement for balance, coordination, and full lower-body power.
Barbell Curtsey Lunge
The Barbell Curtsey Lunge works the glutes (gluteus medius and maximus) and inner thighs. The crossing movement improves hip stability and overall lower-body balance.
Dumbbell Step-up
The Dumbbell Step-up strengthens the glutes (gluteus maximus), quads, and hamstrings while improving coordination and stability. It’s ideal for functional lower-body strength.
Barbell Full Squat
The Barbell Full Squat targets the glutes (gluteus maximus), quads, and hamstrings. It’s a compound lift that builds total lower-body strength and power.
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat targets the glutes (gluteus maximus), hamstrings, and quads. Elevating the rear foot increases the range of motion and intensity on the working leg.
Kettlebell Split Squat
The Kettlebell Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings. It’s a stable, beginner-friendly way to develop single-leg strength and balance.
Dumbbell Single Leg Split Squat
The Dumbbell Single Leg Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings while enhancing balance and stability. It’s ideal for unilateral strength and correcting imbalances.
Dumbbell Rear Lunge
The Dumbbell Rear Lunge targets the glutes (gluteus maximus) and hamstrings, placing less stress on the knees than a forward lunge. It’s great for improving hip stability and strength.
Dumbbell Lunge
The Dumbbell Lunge works the glutes (gluteus maximus), quadriceps, and hamstrings. It’s excellent for building leg strength, balance, and coordination while improving lower-body symmetry.
Landmine Rear Lunge FAQs
The landmine reverse lunge is excellent for developing strength, balance, and lower-body muscle control. The guided bar path helps the body learn proper form, making it easier to stay stable as your knee bends toward the ground. Many coaches use it to teach beginners safer lunge mechanics.
This exercise targets the glutes, hamstrings, thighs, and stabilising core muscles. The angled landmine increases tension on the front leg, helping you build muscle and improve overall coordination.
Yes. Landmine exercises like the rear lunge provide stability while still delivering enough load to build muscle in the legs and glutes. Working one leg at a time increases muscle recruitment and helps correct imbalances.
Landmine side lunge variation targets the glutes, inner thigh, outer thigh, hips, and core. It improves lateral movement, hip mobility, and coordination.
Absolutely. The landmine setup gives you more support, helps keep your torso straight, and allows smoother movement compared to a free-weight reverse lunge. It’s an ideal option when fatigue sets in or when you’re learning proper form.
Yes — the starting position helps you find balance before you perform the rep. Starting tall with the bar close to your chest keeps the action stable from start to end, allowing your body to stay aligned through the full lunge.
