Legs · Landmine
Landmine Overhead Rear Lunge
How to do the landmine overhead rear lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Load one end of a barbell into a landmine and press the top of the bar overhead with one or both hands. Step backward into a reverse lunge, lowering until both knees bend near 90 degrees, then drive through the front heel to return. Keep the bar locked overhead the whole set.
- 1Your shoulder and core stabilizing the bar overhead
- 2The front leg's quad and glute driving you back up
- 3An upright, tall torso through each rear lunge
Common mistakes
- Letting the bar drift forward or your arm wobble
- Letting your front knee cave or shoot past your toes
- Arching your lower back; keep your ribs down
Muscles worked
The landmine overhead rear lunge mainly works the quads and glutes, with the lower abs, hamstrings, front delts, triceps, forearms, lower back, upper traps, upper abs, obliques, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- TricepsSupport
- ForearmsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- ObliquesSupport
- CalvesSupport
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the landmine overhead rear lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.