Legs · Landmine
Landmine Rear Lunge
How to do the landmine rear lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Set one end of a barbell in a landmine and hold the bar's end at chest height with both hands. Stand tall, then step one foot back into a reverse lunge, lowering until your back knee nearly touches the floor and your front thigh is parallel. Drive through your front heel to step back to standing. Alternate legs or finish one side before switching.
- 1Feel your front quad and glute control the descent and drive you up
- 2Keep your chest up against the bar and your core braced
- 3Push through your front heel to return to standing
Common mistakes
- Don't let your front knee cave inward
- Avoid leaning your torso forward over your front thigh
- Don't slam your back knee into the floor
Muscles worked
The landmine rear lunge mainly works the quads and glutes, with the hamstrings, upper abs, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Upper AbsSupport
- CalvesSupport
- AdductorsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the landmine 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.