Landmine Overhead Rear Lunge

Muscles worked

Setup

1. Place one end of the barbell in a landmine attachment or a secure corner.
2. Stand facing away from the landmine anchor, holding the end of the barbell in one hand.
3. Press the barbell directly overhead, locking out your elbow and keeping your bicep close to your ear.
4. Establish a hip-width stance with your core braced and your spine in a neutral position.

How to do it

1. Inhale as you step back with the leg on the same side as the weighted arm, lowering your hips until both knees are at 90-degree angles.
2. Keep the barbell pressed firmly toward the ceiling throughout the descent to maintain vertical stability.
3. Exhale and drive through the heel of your front foot to return to the starting standing position.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up) to ensure balance.

Form checklist

• Keep the overhead arm fully extended; do not let the elbow bend as you lunge.
• Ensure the front knee remains aligned with the middle toes and does not cave inward.
• Maintain an upright torso and avoid arching the lower back or leaning toward the weighted side.
• Keep your gaze forward to help maintain balance and a neutral neck.

Pro tips

• Actively 'push' the barbell away from you throughout the entire movement to maximize serratus anterior and core engagement.
• Focus on a 'scissoring' sensation with your thighs at the bottom of the lunge to increase pelvic stability.

Make it harder

• Add a 3-second pause at the bottom of each rep to further challenge isometric core and shoulder stability.
• Perform the exercise with the front foot on a small 2-4 inch platform to increase the range of motion and glute stretch.

Frequently asked

What muscles does the landmine overhead rear lunge work?

The landmine overhead rear lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the landmine overhead rear lunge?

The landmine overhead rear lunge uses landmine.

Is the landmine overhead rear lunge good for beginners?

The landmine overhead rear lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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