Single Arm Landmine Front Rack Contralateral Split Squat

Instructions for proper form

1. Stand tall with your feet shoulder-width apart, holding one end of the landmine bar with a neutral grip in a front rack position near your shoulder. 2. Engage your core and keep your chest lifted. 3. Step one foot back into a split stance, lowering your body until your back knee nearly touches the floor while keeping your front knee aligned with your ankle. 4. Drive through the heel of your front foot to return to the starting position. 5. Repeat for the desired number of reps before switching sides.

Common mistakes to avoid

Avoid leaning forward excessively, which can put strain on your lower back. Don’t let your front knee go beyond your toes to prevent knee injuries. Ensure that your hips stay level and that you don’t allow them to drop on one side.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Front Rack Contralateral Split Squat effectively targets the quadriceps while also engaging the glutes and core for stability. The unilateral aspect helps improve balance and coordination.

Expected results and timeframe

With consistent training, you can expect improved leg strength, better balance, and increased core stability within 4-6 weeks. Enhanced muscle definition and growth will be seen with continued effort over 8-12 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build lower body strength, as well as intermediate athletes wanting to incorporate unilateral training into their routines. It’s also beneficial for those recovering from lower body injuries to improve strength and stability.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises, like split squats, can enhance muscle activation and strength gains compared to bilateral exercises, promoting improved overall athletic performance. Studies have shown significant strength benefits in quadriceps activation.

Variations

Beginner modifications

For beginners, start with bodyweight split squats to master the form before adding the landmine. You may also perform the exercise with a lighter load until comfortable with the movement.

Advanced progressions

Advanced variations include adding a loaded barbell on your back or increasing the range of motion. You can also perform the exercise on an unstable surface like a BOSU ball for added difficulty.

Integrations

Complementary exercises

Complement this exercise with lunges, step-ups, or leg presses for balanced lower body training focusing on both legs.

Super set recommendations

Super set with a pushing exercise, such as bench presses or overhead presses, to work the upper body while allowing the lower body to recover between sets.

Sample workout routines

Incorporate this exercise into a lower body training day: Start with warm-ups, then perform Single Arm Landmine Front Rack Contralateral Split Squats (3 sets of 8-12 reps), followed by deadlifts and calf raises.

Exercise combinations

Combine this exercise with other compound movements like squats or deadlifts to create a comprehensive lower body workout.

Best time to do this exercise in your workout

This exercise is best performed early in a workout after your warm-up, as it requires a high level of energy for proper execution and will prepare you for subsequent lower body movements.