# Single Arm Landmine Lunge to Press

A single-arm landmine complex that steps back into a reverse lunge with the bar end held at your shoulder, then stands and presses it up and forward. It trains the quads and glutes, with the shoulder and triceps finishing the press.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/landmine-lunge-to-overhead-press/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-landmine-lunge-to-press/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Front delts: 7/10
- Triceps: 5/10
- Obliques: 5/10
- Upper chest: 4/10
- Hamstrings: 4/10

## How to do the Single Arm Landmine Lunge to Press

1. Hold the bar end at your shoulder in one hand.
2. Step the opposite foot back into a low lunge.
3. Drive through front foot to stand.
4. Press the bar up and forward until your arm is straight.
5. Finish reps, then switch sides.

### Full technique — 8 steps

1. Stand tall facing the raised end of a barbell anchored in a landmine or corner, feet about hip width apart.
2. Hold the end of the bar at shoulder height in one hand, elbow bent and close to your torso.
3. Tighten your stomach and keep your torso tall.
4. Step the opposite foot back and lower until your back knee is just above the floor.
5. Keep your front foot flat and your torso upright at the bottom.
6. Drive through the front foot to stand back up.
7. Press the barbell up and forward until your arm is fully straight.
8. Lower the bar back to your shoulder, finish all reps, then switch arm and leg.

## Common mistakes

- Pushing mostly off the rear leg
- Front heel lifting off floor
- Collapsing the front knee inward
- Starting the press before standing fully
- Leaning back to finish reps

## Form cues

- Front foot stays planted
- Stay tall through torso
- Press up and forward
- Stand before you press

## 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/)

## Quick answers

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

Primary: Quads 8/10, Glutes 8/10. Also works: Front delts 7/10, Triceps 5/10, Upper chest 4/10, Obliques 5/10.

### When should I do the Single Arm 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 Single Arm 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 Single Arm Landmine Lunge to Press?

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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