# Landmine Reverse Lunge with Rotation

A reverse lunge holding the top end of a landmine bar in both hands, bringing the bar down beside your front knee as you lower. Trains the quads, with the obliques turning your torso.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-alternating-lunge-and-twist/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-reverse-lunge-with-rotation/

## Muscles worked

- Quads: 8/10
- Obliques: 8/10
- Glutes: 7/10
- Front delts: 5/10
- Abs: 5/10
- Hamstrings: 3/10

## How to do the Landmine Reverse Lunge with Rotation

1. Hold the top end of the bar with both hands at head height.
2. Step back into a lunge, back knee near the floor.
3. Turn and bring the bar down beside your front knee.
4. Drive up, raise the bar, and switch legs.

### Full technique — 7 steps

1. Stand holding the top end of a landmine bar in both hands, one hand over the other, at head height.
2. Keep your feet about hip width apart and your torso upright.
3. Step one foot back and lower until your back knee nears the floor.
4. As you lower, turn your torso and bring the bar down in an arc to beside your front knee.
5. Keep your whole foot grounded and let your knees point the same way as your feet.
6. Drive through your front foot to stand, raising the bar back to head height.
7. Bring your back foot forward beside the front one, then step back with the other leg.

## Common mistakes

- Front knee collapsing inward
- Pushing off the back foot
- Moving the bar with the arms only
- Rounding through the lower back

## Form cues

- Front foot stays planted
- Knee points where foot points
- Turn with your torso
- Control the bottom

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **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 12–16 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/)

## Quick answers

### What muscles does the Landmine Reverse Lunge with Rotation work?

Primary: Quads 8/10, Obliques 8/10. Also works: Glutes 7/10, Front delts 5/10, Abs 5/10, Hamstrings 3/10.

### When should I do the Landmine Reverse Lunge with Rotation in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Landmine Reverse Lunge with Rotation?

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 12–16 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Landmine Reverse Lunge with Rotation?

Dumbbells: Dumbbell Lunge with Overhead Press, Single Leg Step-Up. No equipment: Bulgarian Split Squat.

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

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