Slider Single Arm Landmine Suitcase Contralateral Reverse Lunge

Instructions for proper form

1. Stand with your feet hip-width apart while holding one end of the landmine bar in your right hand at your side, in a suitcase grip. 2. Engage your core muscles and keep your back straight. 3. Shift your weight onto your left leg, and take a step backward with your right leg, lowering your body into a lunge. 4. Keep the front knee aligned over the ankle and ensure that the back knee is lowered toward the ground without touching it. 5. Drive back up through the left heel to return to the starting position while simultaneously bringing the right leg back to standing. 6. Repeat the movement for the designated number of repetitions, then switch arms if desired.

Common mistakes to avoid

1. Allowing the front knee to go past the toes. 2. Leaning forward excessively, instead of maintaining an upright posture. 3. Losing balance by letting the back knee excessively extend or collapse. 4. Not fully engaging the core, leading to lower back strain. 5. Using too much weight without mastering form.

Benefits

Specific benefits of the exercise

1. Strengthens the quadriceps and improves lower body stability. 2. Enhances unilateral strength and coordination. 3. Promotes balance while integrating core stability.

Expected results and timeframe

Participants can expect increased quadriceps strength and improved balance within 4-6 weeks of consistent application, conditioned on proper form and progressive overload..

Who this exercise is best for

This exercise is beneficial for novice individuals looking to improve lower body strength, athletes needing to develop unilateral strength, and those focused on core stability enhancement.

Scientific studies supporting its effectiveness

Research indicates that strength training with a focus on unilateral exercise, such as lunges, significantly improves muscle activation in targeted areas and enhances overall athletic performance. Studies in the Journal of Strength and Conditioning Research affirm its effectiveness for balance and strength.

Variations

Beginner modifications

1. Perform the lunge without added weight, using body weight for balance. 2. Limit the depth of the lunge to avoid strain. 3. Use a wall or stable surface for support until balance improves.

Advanced progressions

1. Increase the weight on the landmine as strength improves. 2. Add a lateral movement during the lunge, stepping to the side rather than directly back. 3. Incorporate a rotation towards the lunging leg to engage the core further.

Integrations

Complementary exercises

1. Bodyweight squats. 2. Step-ups. 3. Seated leg extensions. 4. Core stability exercises like planks.

Super set recommendations

Pair the Slider Single Arm Landmine Suitcase Contralateral Reverse Lunge with a push exercise such as a Single Arm Dumbbell Press to target upper and lower body simultaneously.

Sample workout routines

1. Warm-up: Dynamic leg stretches, bodyweight squats. 2. Perform 3 sets of 10-12 Slider Single Arm Landmine Suitcase Contralateral Reverse Lunges followed by 10-15 reps of a complementary exercise, like dumbbell rows. 3. Cool down: Stretching focused on the lower body and core.

Exercise combinations

Combine this lunge with hip thrusts or glute bridges to create a balanced lower body workout that targets the glutes and quads.

Best time to do this exercise in your workout

This exercise is best performed in the lower body segment of your workout after warming up, and before any heavier compound movements to maximize strength benefits.