Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Landmine
Instructions for proper form
Start by standing with your feet shoulder-width apart, holding the landmine with both hands in a goblet grip (like holding a kettlebell) at chest level. Keeping your core engaged and your back straight, step back with one leg and lower your body until the front thigh is parallel to the ground. Your back knee should hover just above the floor. Push through the front heel to return to the starting position and alternate legs. Ensure that your knees remain in line with your toes and avoid letting them cave inward.
Common mistakes to avoid
Avoid leaning forward excessively; maintain an upright torso. Don’t allow your front knee to extend past your toes. Ensure that your back knee is lowered properly without touching the ground. Avoid rushing through the movement; control your tempo.
Benefits
Specific benefits of the exercise
This exercise targets the quadriceps while also engaging the glutes and hamstrings. It enhances lower body strength, stability, and flexibility, and improves balance and coordination.
Expected results and timeframe
With consistent training, you can expect to see improved leg strength and muscle definition within 4 to 6 weeks. Increased mobility and stability may be noticed even sooner..
Who this exercise is best for
This exercise is great for novices looking to build foundational leg strength, athletes training for sports that require explosive lower body movements, and individuals aiming to improve their overall lower body fitness.
Scientific studies supporting its effectiveness
Research indicates that compound exercises like lunges lead to greater muscle recruitment and strength gains in the targeted muscle groups. Studies show that incorporating multi-planar movements, such as lunges, helps improve functional fitness and athletic performance.
Variations
Beginner modifications
Begin with lighter weights or perform the lunge without the landmine. You can also use a TRX strap for assistance or practice a stationary reverse lunge to focus on form.
Advanced progressions
To increase the challenge, you can add a jump at the lunge’s end or increase the load on the landmine. You might also incorporate a rotational movement at the top of the lunge.
Integrations
Complementary exercises
Complement this exercise with squats, step-ups, and deadlifts to create a robust lower body workout.
Super set recommendations
Superset with landmine squats or calf raises to further fatigue the lower body muscles and enhance overall leg development.
Sample workout routines
For a lower body routine, include: Landmine Goblet Alternating Reverse Lunges, followed by Leg Press, Goblet Squats, and Calf Raises. Aim for 3 sets of 10-15 reps for each exercise.
Exercise combinations
Pair this exercise with upper body movements like push-ups or bent-over rows for a full-body workout circuit.
Best time to do this exercise in your workout
Perform this exercise during the strength segment of your workout, ideally after a proper warm-up and prior to finishing with accessory movements.