Landmine Rear Lunge (VERSION 2)

The Landmine Rear Lunge (Version 2) is an excellent lower body exercise that targets multiple muscle groups simultaneously. It is an advanced variation of the traditional rear lunge, specifically designed to challenge your balance, improve coordination, and strengthen your legs, glutes, and core. To perform this exercise, you'll need a landmine attachment and a barbell. The landmine attachment is a versatile piece of equipment that can be anchored into a weight plate or corner to create a fixed pivot point for your barbell. The Landmine Rear Lunge (Version 2) begins by positioning the barbell in the landmine attachment so that it is at chest height. Stand tall with your feet hip-width apart and a slight bend in your knees. Grab the barbell with both hands, keeping your core engaged and your shoulders back and down. Take a step back with your right foot, lowering your body into a lunge position. Ensure that your front knee stays in line with your toes and doesn't go over your toes. Simultaneously, hinge forward at your hips, maintaining a neutral spine, and allowing the barbell to move diagonally across your body towards your left side. Push through your front heel and engage your glutes to return to the starting position. Repeat the movement on the opposite side by stepping back with your left foot and moving the barbell diagonally towards your right side. The Landmine Rear Lunge (Version 2) not only develops lower body strength but also challenges your core stability and improves rotational power. It's a dynamic exercise that can be incorporated into your leg-focused workouts or full-body routines to add variety and intensity. Remember to start with lighter weights and gradually increase as you become comfortable with the movement. If you're new to exercise or have any underlying medical conditions, consider consulting with a fitness professional or trainer to ensure proper form and avoid any potential injuries. Give this challenging yet rewarding exercise a try and feel the burn in your legs, glutes, and core!

Instructions

• Start by setting up a landmine attachment on a barbell at waist height.
• Stand with your feet shoulder-width apart, facing away from the landmine.
• Reach behind you and grasp the end of the barbell with both hands, palms facing upwards.
• Bring the barbell across your body to rest on the front of the opposite shoulder.
• Take a step backward with the leg on the side of the shoulder where the barbell is positioned.
• Lower your body by flexing your knees and hips, keeping your back straight and chest up.
• Continue descending until your back knee is just above the ground, or as far as comfortable.
• Push through your front foot to reverse the movement and return to the starting position.
• Repeat the exercise for the desired number of repetitions, then switch sides and perform with the other leg.

Tips & Tricks

• Focus on maintaining proper form by keeping your core engaged and back straight throughout the movement.
• Start with lighter weights and gradually increase the load as you build strength and stability.
• Ensure that your front knee stays in line with your toes, preventing it from caving inwards or moving too far forward.
• Increase the intensity of the exercise by adding a plyometric jump after each lunge, if you are at an advanced level.
• Alternate between performing the exercise with your left and right leg to work both sides of your body evenly.
• If you are a beginner, practice the movement without weights first to develop proper technique and stability.
• Include a thorough warm-up before starting this exercise to increase blood flow and prepare your muscles for the workout.
• Experiment with foot positioning to target different muscles. A narrower stance will emphasize the quads, while a wider stance will engage the glutes and hamstrings.
• Engage your core and squeeze your glutes at the top of the movement to maximize the benefits of the exercise.
• Listen to your body and don't push through pain or discomfort. If you experience any unusual pain, consult with a healthcare professional.