Landmine Reverse Lunge To Shoulder Press

Landmine Reverse Lunge To Shoulder Press combines a controlled lunge with an upper-body or balance challenge to train coordination and single-leg strength.

Primary muscle

Upper Legs

Primary musclesQuadriceps, Gluteus maximus

Secondary musclesHamstrings, Gluteus medius, Obliques, Deltoids

Equipment

Landmine

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How to perform Landmine Reverse Lunge To Shoulder Press

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Secure the bar in a landmine base and hold the free end at chest or shoulder height with both hands while standing tall.
Brace the trunk, step one foot backward, and lower into a reverse lunge while the front knee tracks with the toes.
Drive through the front foot to stand and press the end of the bar upward and forward without arching the lower back.
Lower the bar to chest or shoulder height under control before beginning the next lunge.
Reset in a tall stance and complete the planned repetitions evenly with each leg stepping backward.

Common Landmine Reverse Lunge To Shoulder Press mistakes

Adding the second action too early

Own the lunge position before pressing, twisting, or driving the knee.

Twisting through a planted knee

Rotate through the upper trunk or a pivoting foot, not through a knee fixed to the floor.

Using a load for the stronger component

Choose resistance according to the weaker movement so both parts remain controlled.

Rushing the transition

Return the added movement and regain balance before stepping into the next repetition.

When to modify or choose another exercise

Adding the second action too early: Own the lunge position before pressing, twisting, or driving the knee.
Using a load for the stronger component: Choose resistance according to the weaker movement so both parts remain controlled.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Landmine Reverse Lunge To Shoulder Press: Hold a stable support or use an easier setup while learning the movement.

How to use Landmine Reverse Lunge To Shoulder Press in a training program

Where it fits in a session

Place Landmine Reverse Lunge To Shoulder Press in the middle of a full-body session or a technique circuit after each component has been learned separately.

How often to use it

Use once or twice per week when the combination directly supports the program; otherwise train the component movements separately.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Technique	2–4	4–6 per side	90–150 sec	Use the load the weakest component controls
Full-body accessory	2–4	6–10 per side	90–180 sec	Keep 2–3 clean reps in reserve

Pairing and sequencing

Use Landmine Reverse Lunge To Shoulder Press after the main squat or press, such as the Barbell Back Squat or Seated Dumbbell Shoulder Press.
Pair it with Seated Calf Raises or Standing Face Pull rather than another balance-heavy exercise.

Scale the movement