Quick Answer
Landmine Lateral Lunge is a intermediate strength exercise that targets your quadriceps, glutes and adductors. It uses a barbell. Set one end of a barbell in a landmine anchor; hold the loaded end at your chest.
Video Tutorial
How to Perform the Landmine Lateral Lunge
- 1
Set one end of a barbell in a landmine anchor; hold the loaded end at your chest.
- 2
Step out wide to one side, pushing your hips back and bending the stepping-leg knee.
- 3
Keep the trailing leg straight and both feet flat; sink until you feel the inner-thigh stretch.
- 4
Drive through the bent leg to return to standing.
- 5
Complete reps on one side, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Landmine Lateral Lunge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Landmine Lateral Lunge work?
The Landmine Lateral Lunge primarily works your quadriceps, glutes and adductors. Secondary muscles include the hamstrings and core.
What equipment do I need for the Landmine Lateral Lunge?
The Landmine Lateral Lunge needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Landmine Lateral Lunge suitable for beginners?
The Landmine Lateral Lunge is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Landmine Lateral Lunge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Landmine Lateral Lunge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, glutes and adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.