Landmine Reverse Lunges Twist
The landmine reverse lunges twist combines a reverse lunge with a rotational core movement, targeting the quadriceps and glutes while adding oblique engagement. The landmine provides a guided arc for the twist, making it a functional movement for lower body and rotational strength.
How to do it
- Stand holding the end of a landmine barbell with both hands at chest height.
- Step one foot back into a reverse lunge, lowering your back knee toward the ground.
- At the bottom of the lunge, rotate your torso toward the front knee, bringing the bar to that side.
- Return to center and drive through the front foot to stand.
- Repeat on the other leg, alternating sides for the desired number of repetitions.
Form cues
- Hold the bar firmly at chest height before stepping back.
- Keep your front shin vertical as you lower your back knee.
- Rotate from your torso, not your lower back, at the bottom of the lunge.
- Drive through your front heel to return to the starting position.
Breathing: Inhale as you step back and lower into the lunge; exhale as you twist and press back up to the starting position.
Common mistakes
- Twisting too early before reaching the bottom of the lunge, which reduces stability and strains the lower back.
- Allowing the front knee to cave inward, which places unnecessary stress on the joint.
- Using too much weight too soon, making it difficult to control the rotation.
Muscles worked
Primary: quads. Secondary: glutes, obliques, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 75 s
Lose weight
3 sets × 10–12 reps per side, rest 60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back or knee discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Ensure you are twisting from your mid-back and obliques rather than wrenching your lower spine. Reduce the weight or shorten the range of motion if needed.
How often can I include this exercise in my routine?
1 to 2 times per week is plenty, as it heavily engages your legs and core, requiring adequate recovery time.