Landmine Low Hold Lateral Lunge

Instructions for proper form

1. Stand facing the landmine with your feet hip-width apart. 2. Grip the handle with both hands, keeping your arms straight. 3. Engage your core and maintain an upright posture. 4. Step to the side with one leg, bending that knee while keeping the other leg straight. 5. Lower your body into a lunge position, bringing the weight down toward the floor. 6. Keep the chest up and back straight as you hold the lunge position. 7. Hold for a moment before pushing through your heel to return to the starting position. 8. Repeat on the other side, alternating legs.

Common mistakes to avoid

1. Allowing the knee to cave inward during the lunge. 2. Leaning too far forward, rounding the back. 3. Not keeping the core engaged throughout the movement. 4. Overextending the lunging leg past the toes.

Benefits

Specific benefits of the exercise

Strengthens the quadriceps, enhances lower body stability, improves hip flexibility and mobility, and promotes proper lunging mechanics.

Expected results and timeframe

With regular practice (2-3 times per week), expect to see improved quadriceps strength and lower body stability within 4-6 weeks..

Who this exercise is best for

Best for novice exercisers looking to build lower body strength, athletes requiring improved lateral movement, and individuals aiming to enhance overall leg functionality.

Scientific studies supporting its effectiveness

Research indicates that compound exercises like the landmine lunge enhance muscle activation and strength in lower body movements, improving athletic performance and functional fitness.

Variations

Beginner modifications

Use a lighter load or perform the movement without weights. Focus on form and range of motion before adding extra resistance.

Advanced progressions

Incorporate heavier loads, perform the lunge with a rotation at the bottom position, or add a jump at the end of the lunge for explosive power.

Integrations

Complementary exercises

Incorporate squats, leg presses, and step-ups to further target the quadriceps and improve overall leg strength.

Super set recommendations

Follow the Landmine Low Hold Lateral Lunge with a super set of squats or Bulgarian split squats for an effective lower body workout.

Sample workout routines

Include the Landmine Low Hold Lateral Lunge in a lower body circuit with exercises such as squats, lunges, and calf raises.

Exercise combinations

Combine this exercise with deadlifts for a comprehensive lower body routine that targets both the quadriceps and hamstrings.

Best time to do this exercise in your workout

Ideal to perform during the lower body or strength segment of your workout after a proper warm-up, focusing on compound movements.