Slider Landmine Shoulder Contralateral Reverse Lunge

Instructions for proper form

1. Begin standing with your feet shoulder-width apart, holding the landmine handle at shoulder height with a neutral grip. 2. Engage your core and keep your chest up. 3. Step back with one leg into a reverse lunge while simultaneously sliding the opposite leg back on the slider. 4. Ensure your front knee remains directly above your ankle as you lunge down. 5. Push through the heel of your front foot to return to the starting position while keeping the landmine stable at shoulder height. 6. Repeat for the prescribed number of repetitions before switching legs.

Common mistakes to avoid

1. Allowing the front knee to extend beyond the toes. 2. Slouching or rounding the back during the movement. 3. Losing balance and letting the landmine dip away from your shoulder. 4. Using excessive weight that compromises form.

Benefits

Specific benefits of the exercise

This exercise improves lower body strength, focusing on the quadriceps, while enhancing balance and coordination due to its dynamic nature. The slider component also increases core engagement as you stabilize during the lunge.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect increased lower body strength and stability within 4-6 weeks. Improved muscle definition and endurance may also be noticeable..

Who this exercise is best for

This exercise is ideal for individuals with a moderate fitness level looking to build quadriceps strength, athletes focusing on lower body stability, and bodybuilders aiming for muscle hypertrophy in the legs.

Scientific studies supporting its effectiveness

Research supports compound movements such as squats and lunges for strengthening lower body musculature and improving athletic performance. The use of sliders has been shown to enhance proprioception and balance, crucial for lower body stability.

Variations

Beginner modifications

1. Perform the exercise without the slider to practice balance. 2. Reduce the depth of the lunge until comfortable. 3. Use a lighter load on the landmine while building strength.

Advanced progressions

1. Add a twist at the top of the lunge to engage obliques. 2. Incorporate a weighted vest for added resistance. 3. Increase the slider range for a deeper lunge.

Integrations

Complementary exercises

1. Squats (traditional or goblet). 2. Deadlifts (traditional or Romanian). 3. Glute bridges for additional lower body strength.

Super set recommendations

Pair this exercise with leg extensions for an effective superset focusing on the quadriceps muscle group.

Sample workout routines

1. Perform 3 sets of Slider Landmine Shoulder Contralateral Reverse Lunges, followed by 3 sets of leg press and calf raises. 2. Combine it with lunges and squat jumps for an explosive lower body workout.

Exercise combinations

Use with other unilateral exercises like single-leg deadlifts or lateral lunges to maximize lower body development.

Best time to do this exercise in your workout

Incorporate this exercise during the lower body segment of your workout, preferably after your warm-up and before isolation exercises for optimal strength gains.