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Landmine Rear Lunge

Landmine Rear Lunge

The Landmine Rear Lunge is an effective compound exercise that targets multiple muscle groups in your lower body. It involves a combination of a lunge and a horizontal pressing movement using a landmine attachment. This exercise primarily works your quadriceps, glutes, hamstrings, and calves. Additionally, it engages your core muscles for stability and balance. One of the key benefits of the Landmine Rear Lunge is its ability to improve lower body strength, stability, and functionality. By focusing on one leg at a time, it helps to correct any muscle imbalances, which can lead to better overall performance during day-to-day activities and other exercises. This exercise also enhances your hip mobility and increases flexibility in your hip flexor muscles. It can be particularly helpful for individuals who spend long hours sitting or have sedentary lifestyles, as it helps to counteract the negative effects of prolonged sitting. When incorporating the Landmine Rear Lunge into your workout routine, consider starting with lighter weights and gradually increase the load as you become more comfortable with the movement. Remember to maintain proper form throughout the exercise, keeping your chest up, shoulders back, and core engaged. Also, be mindful of your knee alignment, ensuring it stays in line with your toes to prevent any unnecessary stress. Incorporating the Landmine Rear Lunge into your lower body workout routine can lead to increased lower body strength, improved balance, and enhanced mobility. So, give this exercise a try and enjoy the benefits it provides for a stronger, more functional lower body.


  • Begin by standing with your feet hip-width apart with a landmine attachment in front of you.
  • Hold the landmine with both hands, keeping your arms extended in front of your chest.
  • Take a step back with one foot, keeping your upper body straight and core engaged.
  • Lower your back knee towards the ground, creating a 90-degree angle with your front leg.
  • Push through your front heel and return to the starting position.
  • Repeat the movement on the opposite leg.
  • Continue alternating between legs for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise to target the correct muscles.
  • Start with a lighter weight or no weight at all until you have mastered the movement.
  • Engage your core muscles by keeping your abs tight and your back straight.
  • Focus on controlling the movement and avoid using momentum to perform the exercise.
  • Remember to breathe properly throughout the exercise, exhaling as you push back up to the starting position.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Use a mirror to check your form and ensure that your knee stays in line with your toes during the lunge.
  • Keep your front foot flat on the ground and distribute your weight evenly between both legs.
  • To further challenge your balance and stability, try performing the exercise on an unstable surface like a balance board or BOSU ball.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.


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