Landmine Reverse Lunge Overhead (alternating)

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The landmine reverse lunge overhead (alternating) workout primarily targets the shoulders, glutes, and quads.

The landmine is used by holding the barbell with both hands and stepping back into a reverse lunge position.

This exercise effectively engages the targeted muscles without putting excessive strain on secondary muscle groups.

Stand with your feet shoulder-width apart, holding a landmine barbell with both hands in front of your chest.
Step back with your right foot, bending both knees to lower your body into a lunge position.
As you lower into the lunge, simultaneously extend your arms overhead, keeping the landmine barbell stable.
Push through your left heel to return to the starting position, bringing your right foot back to meet your left foot.
Repeat the movement on the opposite side, stepping back with your left foot this time.
Continue alternating sides, performing the reverse lunge and overhead extension with each step.

Start with a light weight to focus on form and gradually increase as you become more comfortable.
Stand with feet hip-width apart, holding the landmine barbell with an overhand grip at shoulder height.
Step back with one foot, bending both knees to lower into a lunge position.
Push through the front heel to return to standing, pressing the landmine overhead as you do so.
Engage your glutes and quads by squeezing them at the top of each lunge.
Keep your shoulders engaged and down throughout the exercise to avoid strain or injury.