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Upper Legs · Barbell
Landmine Lateral Lunge
Landmine 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 Lateral Lunge
- Hold the end of the landmine bar at your chest.
- Take a wide step to the side.
- Bend that knee and push your hips back.
- Push off to return to the centre, then switch sides.
Form tips
- Keep the straight leg's foot flat on the floor.
- Keep your chest up.
Landmine Lateral Lunge alternatives
More quads exercises
Landmine Lateral Lunge FAQ
What muscles does Landmine Lateral Lunge work?
Landmine 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 Lateral Lunge?
You need a barbell.
How many sets and reps of Landmine 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 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 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 Lateral Lunge?
Other exercises for the quads include Plate Lateral Lunge, Kettlebell Lateral Lunge, Kettlebell Reverse Lunge and Bodyweight Forward Lunge.
For developers
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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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