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Top-Loaded Reverse Lunge With Variations

This is an excerpt from Complete Guide to Landmine Training by David Otey & Joe Drake.

Top-Loaded Reverse Lunge

Muscles Targeted

This exercise targets the quads, glutes, and hamstrings.

Starting Position

Interlace the fingers to hold the far end of the landmine securely against the chest. Stand tall with a slight lean into the bar and feet flat on the ground stacked directly under the hips (a).

Coaching Cues

• Keep the landmine and elbows tight to the body to create core tension.
• Slowly step back with the right foot as you allow the left hip and knee to bend and lower to an appropriate bottom position (b).
• Maintain more weight in the left leg and drive through the foot to bring your body back up to the starting position.
• Perform all reps on one side and then repeat on the opposing leg.

Modifications

This exercise serves as the parent position for a handful of progressions (some of which follow); the modifications have a lot to do with range of motion, load placement, and foot placement. The version shown here maintains a stable flat foot on the working leg, but it can also be performed at a greater angle with the front heel elevated off of the ground (c). This move can also be loaded on the opposing shoulder if you’re looking to go heavier or to take the upper body out of the equation (d).

Tips

• You should have a little bit of a forward torso lean that runs parallel to the front shin throughout the movement. If you feel too much tension in the back leg, then shift more weight into the front foot.
• Build strength by performing all reps on one leg before switching. If you wish to challenge your stability and conditioning, alternate legs every repetition for the desired reps.

Variation: Step-Through Reverse Lunge

Muscles Targeted

This exercise targets the quads, glutes, hamstrings, and calves.

Starting Position

Rest the far end of the landmine on your right shoulder while holding it closely to the body with the right hand. Place the left hand farther in on the barbell or on the loaded weight plates to stabilize. Walk the feet back to assume a healthy forward lean and come higher up onto the balls of the feet to keep the heels off of the floor (a).

Coaching Cues

• Slowly step back and down with the right foot while allowing the left hip and knee to bend and lower the body to an appropriate bottom position (b).
• While keeping the left heel off of the ground and weight in the left leg, drive through the ball of the foot to bring the body back up and forward toward the landmine.
• The right foot should then step just past the starting position to allow for additional ankle and hip drive from the working leg (c).

Modifications

This exercise is a progression of the top-loaded reverse lunge, so it can be regressed, as needed. Although not pictured, this technique could also be performed in the elevated reverse lunge for even greater range of motion.

Tips

• Torso lean will have a big impact on where you “feel” this one most. Play with a few positions to see where you feel strongest and to target different regions.
• Accentuate the drive up through the ankle at the top of each rep to get a calf burn.
• Perform all reps on the same side for this exercise before changing legs.

Variation: Elevated Reverse Lunge

Muscles Targeted

This exercise targets the quads, glutes, and hamstrings.

Starting Position

Interlace the fingers to hold the far end of the landmine securely against the chest. Stand tall on a slightly elevated surface with a slight lean into the bar and feet flat on the ground stacked directly under the hips (a).

Coaching Cues

• Keep the landmine and elbows tight to the body to create core tension.
• Slowly step back with the right foot as you allow the left hip and knee to bend and lower down as low as possible without losing form (b).
• Maintain more weight in the left leg and drive through the foot to bring your body back up to the starting position.
• Perform all reps on one side and then repeat on the opposing leg.

Modifications

This is a progression from the top-loaded reverse lunge, so it can be regressed for a smaller range of motion. The version shown here maintains a stable flat foot on the working leg, but it can also be performed at a greater angle with the front heel elevated off of the ground (c). This move can also be loaded on the opposing shoulder if you’re looking to go heavier or to take the upper body out of the equation.

Tips

• You should have a little bit of a forward torso lean that runs parallel to the front shin throughout the movement. If you feel too much tension in the back leg, then shift more weight into the front foot.
• Build strength by performing all reps on one leg before switching. If you wish to challenge your stability and conditioning, alternate legs every repetition for the desired reps.
• For best results, opt for a very short plyometric box or even a 45-pound Olympic plate when choosing an elevated surface.

Variation: Overhead Reverse Lunge

Muscles Targeted

This exercise targets the quads, glutes, and hamstrings, as well as the core with the overhead-loaded position.

Starting Position

Align the right hip with the landmine and maintain a slight lean toward the landmine with the body standing tall. Hold the landmine securely with the right hand and arm locked out fully up and out overhead (a).

Coaching Cues

• Keep the arm holding the landmine tightly locked out and create a fist with the free hand to enhance stability.
• Slowly step back with the right foot as you allow the left hip and knee to bend and lower down as low as possible without losing control of the bar (b).
• Maintain more weight in the left leg and drive through the foot to bring your body back up to the starting position.
• Perform all reps on one side and then repeat on the opposing leg.

Modifications

This is a stability progression from the top-loaded reverse lunge, so make sure to build some movement confidence first, as well as overhead pressing strength, before introducing this exercise. If the instability is too great, then bring the bar back down to the shoulder.

Tips

• Don’t try to set any personal records here; use this exercise to improve stability and coordination. This means going for lighter loads and slower tempos.
• Make sure to brace the core and squeeze the nonworking hand to radiate as much tension as needed to control the long lever of the bar overhead.

More Excerpts From Complete Guide to Landmine Training

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