Single Arm Landmine Lunge to Press — how to, muscles worked, alternatives

How to do the Single Arm Landmine Lunge to Press

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

Full technique — 8 steps

Stand tall facing the raised end of a barbell anchored in a landmine or corner, feet about hip width apart.
Hold the end of the bar at shoulder height in one hand, elbow bent and close to your torso.
Tighten your stomach and keep your torso tall.
Step the opposite 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.
Press the barbell up and forward until your arm is fully straight.
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

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 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.