Landmine Reverse Lunge with Rotation — how to, muscles worked, alternatives

How to do the Landmine Reverse Lunge with Rotation

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

Full technique — 7 steps

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

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

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.