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Landmine Lateral Lunge

IntermediateStrengthTier T3

You stand holding the loaded end of a landmine bar at chest height with both hands. You step wide to one side and bend that knee into a lateral lunge, then push back to standing. You repeat on the other side.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing with both feet in the same narrow separated stance, both hands holding the top of a loaded landmine bar at her chest, leaning her weight into it.

    Step 1 of 3

    Stand tall with both feet in the same narrow separated stance, holding the top of the loaded landmine bar at your chest with both hands, leaning your body weight in toward the plate, core tight.

  2. The same woman, stepped wide to the right, right knee bent with her thigh near parallel to the floor, left knee slightly bent, still leaning into the landmine bar at her chest.

    Step 2 of 3

    Step wide to the right, bend your right knee, and push your hips back until your right thigh is close to parallel with the floor, keeping your left knee slightly bent and your weight leaning into the bar.

  3. A woman standing with both feet in the same narrow separated stance, both hands holding the top of a loaded landmine bar at her chest, leaning her weight into it.

    Step 3 of 3

    Stand tall with both feet in the same narrow separated stance, holding the top of the loaded landmine bar at your chest with both hands, leaning your body weight in toward the plate, core tight.

Breathing

  • Breathe naturally throughout both the leaning-in start and the lateral-lunge descent.

Safety Information

Keep leaning your body weight into the landmine plate throughout both the descent and the return; letting the torso pull upright away from the bar removes the balance and heavier-loading benefit. If you have a diagnosed hip, knee, or groin/adductor injury, or you feel sharp pain in the hip, knee, or inner thigh, ask a physical therapist or physician before attempting this exercise, because the working leg's hip and knee bear the full leaning load of both body weight and the landmine plate through a deep lateral range. Lower only as far as you can comfortably control, aiming for the working thigh to reach parallel with the floor -- stop and return to standing immediately if you feel any sharp or worsening joint pain rather than forcing further depth. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.