Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Landmine
Instructions for proper form
1. Start by standing upright with your feet shoulder-width apart, holding the landmine bar in a goblet position at your chest. 2. Engage your core and keep your back straight. 3. Step to the side with your right foot, bending the right knee and lowering your hips into a lunge while keeping your left leg straight. 4. Ensure that your right knee is aligned over your right ankle. 5. Push through your right heel to return to the starting position. 6. Alternate to the left side and repeat. 7. Use a controlled movement to avoid sudden shifts in balance.
Common mistakes to avoid
1. Allowing the knee to buck inward during the lunge. 2. Leaning forward excessively, which can strain the lower back. 3. Not maintaining balance when shifting from one leg to the other. 4. Performing the movement too quickly, sacrificing form for speed.
Benefits
Specific benefits of the exercise
The Landmine Goblet Alternating Lateral Lunge targets the quadriceps while also engaging the glutes, hamstrings, and calves. It promotes lateral stability and strength, enhancing functional movement patterns.
Expected results and timeframe
With consistent practice 2-3 times a week, you can expect to see improved leg strength and muscle definition in about 4-6 weeks..
Who this exercise is best for
This exercise is ideal for novice lifters seeking to build lower body strength and stability, as well as for athletes looking to enhance their lateral agility.
Scientific studies supporting its effectiveness
Previous studies have shown that compound exercises including squats and lunges, such as this one, are effective in building muscle mass and improving strength in the lower body (ACSM Position Stand, 2010).
Variations
Beginner modifications
Beginners can perform the lunge motion without weights, focusing on bodyweight lateral lunges to build strength and balance before adding the landmine.
Advanced progressions
Advanced lifters can increase the load on the landmine or incorporate plyometric movements, such as explosive lateral lunges, for added challenge and intensity.
Integrations
Complementary exercises
Complement this exercise with squats, step-ups, or deadlifts to ensure a well-rounded lower body workout.
Super set recommendations
Consider supersetting with goblet squats or lunges to maximize lower body engagement and challenge your endurance.
Sample workout routines
A sample routine could include: Warm-up with dynamic stretches, followed by 3 sets of 10-12 reps of Landmine Goblet Alternating Lateral Lunges, then 3 sets of 10-12 reps of traditional squats, finishing with calf raises.
Exercise combinations
Combine with unilateral exercises like single-leg deadlifts or Bulgarian split squats to enhance strength imbalances.
Best time to do this exercise in your workout
Incorporate this exercise in the strength portion of your workout, ideally after your warm-up and before more intense compound lifts.