Step by step instructions, muscle activation and variants for the Landmine Rear Lunge.
A lower-body exercise in which you hold the free end of a landmine barbell at chest height and step one foot backward into a reverse lunge. The angled load shifts the centre of gravity forward and onto the front leg, intensifying quadriceps engagement while the landmine also aids balance.
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The Landmine Rear Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.