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Landmine Rear Lunge (Chest Hold)

Step by step instructions, muscle activation and variants for the Landmine Rear Lunge (Chest Hold).

MediumGlutesQuadriceps

About this exercise

The Landmine Rear Lunge (Version 2) is a single-leg lower-body exercise that uses a landmine attachment to add load while you step backward into a lunge. The angled barbell provides a natural forward lean that increases glute and quad activation compared to a standard lunge, while the fixed end of the bar guides the movement path for added stability.

How to Perform

  • Stand facing the end of a barbell secured in a landmine attachment, holding the sleeve with both hands at chest height
  • Engage your core and stand tall with feet hip-width apart
  • Step one foot back and lower your rear knee toward the floor, keeping your front shin vertical
  • Descend until your front thigh is roughly parallel to the floor
  • Drive through your front heel to return to the starting position
  • Complete all reps on one leg, then switch sides

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Landmine Rear Lunge (Chest Hold)

The Landmine Rear Lunge (Chest Hold) 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.

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