# Landmine Lunge to Press

A reverse lunge with a landmine press, holding the raised end of a barbell anchored at the floor. Trains the quads and glutes, and the front delts press the bar up and forward as you stand.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-alternating-lunge-to-chest-press/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-lunge-to-press/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Front delts: 6/10
- Upper chest: 5/10
- Triceps: 4/10
- Hamstrings: 4/10
- Core: 4/10

## How to do the Landmine Lunge to Press

1. Stand facing the landmine, bar end at your chest in both hands.
2. Step one foot back and lower until your back knee nears the floor.
3. Drive through the front foot to stand, bringing your feet together.
4. Press the bar up and forward as you stand.
5. Lower the bar to your chest and switch legs.

### Full technique — 7 steps

1. Anchor one end of a barbell in a landmine and stand facing the raised end.
2. Hold the end of the bar at chest height with both hands, one cupped over the other.
3. Step one foot back and lower until your back knee is just above the floor.
4. Keep your front foot flat and your torso upright at the bottom.
5. Drive through the front foot to stand back up.
6. Bring the back foot forward to meet the front foot as you press the bar up and forward until your arms are straight.
7. Lower the bar back to your chest, then step back with the other leg for the next rep.

## Common mistakes

- Pushing mostly off the rear leg
- Front heel lifting off floor
- Collapsing the front knee inward
- Cutting the bottom short
- Leaning back to finish reps

## Form cues

- Front foot stays planted
- Push through front leg
- Stay tall through torso
- Press up and forward
- Knee points where foot points

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–15 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Dumbbells**: [Dumbbell Lunge with Overhead Press](https://seto.fit/exercises/dumbbell-lunge-with-overhead-press/), [Single Leg Step-Up](https://seto.fit/exercises/one-legged-step-up/)
- **No equipment**: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/), [Lunge with Rotation](https://seto.fit/exercises/lunge-with-rotation/)
- **Resistance bands**: [Resistance Band Reverse Lunge](https://seto.fit/exercises/resistance-band-reverse-lunge/), [Chair Supported Resistance Band Reverse Lunge](https://seto.fit/exercises/chair-supported-resistance-band-reverse-lunge/)
- **Kettlebell**: [Kettlebell Step-Up](https://seto.fit/exercises/kettlebell-step-up/), [Kettlebell Split Squat](https://seto.fit/exercises/kettlebell-split-squat/)

## Quick answers

### What muscles does the Landmine Lunge to Press work?

Primary: Quads 9/10, Glutes 8/10. Also works: Front delts 6/10, Upper chest 5/10, Triceps 4/10, Hamstrings 4/10.

### When should I do the Landmine Lunge to Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

### How many sets and reps of the Landmine Lunge to Press?

Strength: 3–4 sets of 5–8 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 12–15 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Landmine Lunge to Press?

Dumbbells: Dumbbell Lunge with Overhead Press, Single Leg Step-Up. No equipment: Bulgarian Split Squat, Lunge with Rotation. Resistance bands: Resistance Band Reverse Lunge, Chair Supported Resistance Band Reverse Lunge. Kettlebell: Kettlebell Step-Up, Kettlebell Split Squat.

How we rate exercises: https://seto.fit/guides/methodology/

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