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Upper Legs · Barbell
Landmine Goblet Lateral Lunge
Landmine Goblet Lateral Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the adductors and hamstrings assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, 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
Secondary muscles
- Adductors
- Hamstrings
How to do Landmine Goblet Lateral Lunge
- Hold the end of the landmine bar at your chest with both hands.
- Take a wide step to the side.
- Bend that knee and sit your hips back, keeping the other leg straight.
- Push back to the centre and repeat, then switch sides.
Form tips
- Keep your chest up.
- Keep your weight in the heel of the bent leg.
Landmine Goblet Lateral Lunge alternatives
More quads exercises
Landmine Goblet Lateral Lunge FAQ
What muscles does Landmine Goblet Lateral Lunge work?
Landmine Goblet Lateral Lunge mainly works the quads in the upper legs. The adductors and hamstrings work as secondary muscles.
What equipment do you need for Landmine Goblet Lateral Lunge?
You need a barbell.
How many sets and reps of Landmine Goblet Lateral Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Goblet Lateral Lunge 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 Goblet Lateral Lunge 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 Goblet Lateral Lunge?
Other exercises for the quads include Plate Lateral Lunge, Kettlebell Lateral Lunge, Dumbbell Goblet Forward Lunge and Dumbbell Goblet Reverse Lunge.
For developers
Use Landmine Goblet Lateral Lunge 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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