Landmine Reverse Lunge To Shoulder Press (alternating)

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The landmine reverse lunge to shoulder press is a compound exercise that targets the shoulders, quads, and glutes.

By using the landmine, this workout adds stability and allows for a more controlled movement.

The primary focus is on the shoulders, as the shoulder press motion engages the deltoids and upper back muscles.

The reverse lunge targets the quads and glutes, providing a challenging lower body workout.

Stand with your feet hip-width apart, holding a landmine barbell with both hands in front of your chest.
Step your right foot back into a lunge position, bending both knees to a 90-degree angle.
As you lower into the lunge, simultaneously press the landmine barbell up and overhead, extending your arms fully.
Return to the starting position by pushing through your front heel and bringing your right foot back to the starting position.
Repeat the movement on the opposite side, stepping your left foot back into a lunge position while pressing the barbell up and overhead.
Continue alternating sides, performing a reverse lunge and shoulder press with each step.
Complete the desired number of repetitions.

Engage your shoulders by keeping them relaxed and down, away from your ears, as you perform the Reverse lunge to shoulder press. This will help you maintain proper form and prevent unnecessary strain on your neck and upper back.
Focus on your quads by making sure your front knee stays aligned with your ankle during the lunge. This will help you maximize the activation of your quadriceps muscles, giving you a more effective workout and building strength in your legs.
Activate your glutes by pushing through your front heel as you stand up from the lunge position. This will help you engage your gluteal muscles and create a powerful movement, allowing you to work on building a strong and toned posterior chain.
Control the movement by using a slow and controlled tempo throughout the exercise. This will not only help you maintain proper form and prevent injuries, but it will also increase the time under tension for your muscles, leading to greater muscle activation and growth.
Challenge yourself by gradually increasing the weight or resistance used for the landmine Reverse lunge to shoulder press exercise. This will ensure that you continue to progress and see improvements in your strength and muscle development over time. Remember to always listen to your body and only increase the weight when you feel comfortable and confident in your form.