How to do the Landmine Lunge to Press
- Stand facing the landmine, bar end at your chest in both hands.
- Step one foot back and lower until your back knee nears the floor.
- Drive through the front foot to stand, bringing your feet together.
- Press the bar up and forward as you stand.
- Lower the bar to your chest and switch legs.
Full technique — 7 steps
- Anchor one end of a barbell in a landmine and stand facing the raised end.
- Hold the end of the bar at chest height with both hands, one cupped over the other.
- Step one foot back and lower until your back knee is just above the floor.
- Keep your front foot flat and your torso upright at the bottom.
- Drive through the front foot to stand back up.
- Bring the back foot forward to meet the front foot as you press the bar up and forward until your arms are straight.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Lunge with Overhead Press Same level
- Single Leg Step-Up Same level
No equipment
- Bulgarian Split Squat Harder
- Lunge with Rotation Easier
Resistance bands
Kettlebell
- Kettlebell Step-Up Easier
- Kettlebell Split Squat Easier
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.
