Instructions

1

Stand upright with feet shoulder-width apart, holding a barbell or dumbbell at hip level with both hands. Maintain neutral spine with shoulders back and chest up.

2

Grip the barbell with both hands at hip height. Position feet hip-width apart with toes pointing forward. Engage core and maintain upright posture throughout the movement.

3

Lower your body by simultaneously bending knees and hips, stepping one leg forward into a lunge position while lowering the back knee toward the ground. The front knee should track over the ankle.

4

Drive through the front heel and extend both knees and hips simultaneously to return to standing position. Push off the front leg to bring it back to the starting stance, then repeat on the opposite side.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Erector Spinae

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Landmine Rear Lunge is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Quadriceps.
Improves overall Thighs stability and proprioception during heavy loads.
Utilizes Barbell to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Exercise Variations

Dumbbell Landmine Rear Lunge
Cable Landmine Rear Lunge
Banded Landmine Rear Lunge

Beginner Tips

If you are new to the Landmine Rear Lunge, focus on mastering the movement pattern with zero weight before adding Barbell.

Landmine Rear Lunge