Landmine Lateral Lunge — how to, muscles worked, alternatives

How to do the Landmine Lateral Lunge

Hold the bar end at chest height with both hands.
Step out wide to one side, toes forward.
Sit your hips back into the bent leg, other leg straight.
Push back to standing, then switch sides after all reps.

Full technique — 7 steps

Stand tall with feet about hip width and hold the sleeve end of the landmine bar at chest height with both hands.
Step out wide to one side and plant that foot flat with toes pointed forward.
Shift your hips back into the stepping leg as that knee bends and the other leg stays long.
Lower until your thigh is roughly parallel to the floor, keeping the bar at your chest.
Drive through the whole foot of the bent leg to push yourself back to standing.
Bring your feet back together and stand tall before the next rep.
Complete all reps on one side, then switch legs and repeat.

Common mistakes

Knee collapsing inward on descent
Stepping too narrow to load hips
Letting the working heel rise
Folding chest toward the floor
Letting the bar drift away from the chest

Form cues

Sit back into hip
Keep toes forward
Load the bent leg
Bar stays at chest
Knee points where foot points

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Archer Reverse Lunge 45% of bodyweight
Easier Bodyweight Forward Lunge 55% of bodyweight
This exercise Landmine Lateral Lunge Intermediate
Harder Barbell Bulgarian Split Squat Intermediate
Harder Barbell Deficit Reverse Lunge Advanced

Too hard for now? Start with the Bodyweight Forward Lunge.

Quick answers

What muscles does the Landmine Lateral Lunge work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hip adductors 7/10, Hamstrings 4/10, Calves 3/10.

When should I do the Landmine Lateral Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 12 min with rest.

How many sets and reps of the Landmine Lateral Lunge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

What can I do instead of the Landmine Lateral Lunge?

Suspension trainer: Suspension Trainer Side Squat. No equipment: Lateral Lunge with Rotation, Lunge with Rotation. Dumbbells: Goblet Front Foot Elevated Split Squat, Dumbbell Kneeling to Stand. Cable machine: Cable Split Squat.