ex_P65PJZ

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Upper Legs · Barbell

Landmine Alternating Lunge and Twist

intermediatestrengthOne side at a timeMale & female model

Landmine Alternating Lunge and Twist is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, shoulders and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps
Glutes
Obliques

Secondary muscles

Hamstrings
Shoulders
Core

How to do Landmine Alternating Lunge and Twist

Stand facing the landmine and hold the end of the bar at chest height with both hands.
Step back into a reverse lunge.
In the lunge, rotate your torso to bring the bar toward the side of your front leg.
Rotate back, stand up and repeat on the other leg.

Form tips

Keep your front knee over your foot.
Rotate from your torso, not your hips.

Landmine Alternating Lunge and Twist alternatives

Dumbbell Side Lunge Alternating

Quads · intermediate

Dumbbell Lunge Alternating on the Spot

Quads · intermediate

Alternating Lunge With Rotation

Quads · intermediate

Bodyweight Rear Lunge

Quads · intermediate

More quads exercises

Landmine Alternating Lunge to Chest Press

Quads · intermediate

Landmine Lateral Lunge

Quads · intermediate

Landmine Goblet Lateral Lunge

Quads · intermediate

Landmine Lunge to Overhead Press

Quads · intermediate

Curtsy Lunge Bodyweight

Quads · intermediate

Dumbbell Curtsy Lunge

Quads · intermediate

Dumbbell Overhead Lunge

Quads · intermediate

Plate Deficit Lunge

Quads · intermediate

Landmine Alternating Lunge and Twist FAQ

What muscles does Landmine Alternating Lunge and Twist work?

Landmine Alternating Lunge and Twist mainly works the quads in the upper legs. The hamstrings, shoulders and core work as secondary muscles.

What equipment do you need for Landmine Alternating Lunge and Twist?

You need a barbell.

How many sets and reps of Landmine Alternating Lunge and Twist should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Alternating Lunge and Twist good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Landmine Alternating Lunge and Twist burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Landmine Alternating Lunge and Twist?

Other exercises for the quads include Dumbbell Side Lunge Alternating, Dumbbell Lunge Alternating on the Spot, Alternating Lunge With Rotation and Bodyweight Rear Lunge.

For developers

Use Landmine Alternating Lunge and Twist in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_P65PJZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_P65PJZ",
  "name": "Landmine Alternating Lunge and Twist",
  "model": "male",
  "counterpartId": "ex_QXN55M",
  "target": "Quads",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_P65PJZ/mp4-720.mp4?…",
    "poster": "https://…/ex_P65PJZ/poster.jpg?…"
  }
}