Landmine Lateral Lunge Repeatable AMRAP
landmine lateral lunge wod
AMRAP 12
8-12 Landmine Lateral Lunge reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Landmine Lateral Lunge — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Landmine Lateral Lunge is a frontal-plane strength movement that loads one hip while the other leg stays long. Equipment: Landmine attachment, Barbell, Weight plates. To establish a repeatable position, hold the sleeve at chest height and stand with enough space to step sideways without crossing the bar path. From there, step out, sit into the working hip, keep the opposite leg long, and push the floor away to return. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Use a shallow range first and stop if the knee collapses inward or the foot loses full contact. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Landmine Lateral Lunge is a frontal-plane strength movement that loads one hip while the other leg stays long. Use repeatable sets of Landmine Lateral Lunge and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
AdductorsGlutesQuadricepsCore
Equipment
Landmine attachmentBarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Landmine Lateral Lunge conditioning when the goal is repeatable output through adductors and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Landmine Lateral Lunge if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: hold the sleeve at chest height and stand with enough space to step sideways without crossing the bar path. |
| Scaling | Use an empty bar or a bodyweight lateral lunge. |
How to Do the Landmine Lateral Lunge
1
Prepare the equipment and space: hold the sleeve at chest height and stand with enough space to step sideways without crossing the bar path.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: step out, sit into the working hip, keep the opposite leg long, and push the floor away to return.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: hold the sleeve at chest height and stand with enough space to step sideways without crossing the bar path.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Use a shallow range first and stop if the knee collapses inward or the foot loses full contact.
Coaching Tips
✓
Focus on this action: step out, sit into the working hip, keep the opposite leg long, and push the floor away to return.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Use an empty bar or a bodyweight lateral lunge.
Harder / Advanced
Add load, pause in the loaded hip, or use a slower return.
Training Examples
Train Landmine Lateral Lunge with a Clear Purpose
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Landmine Lateral Lunge Conditioning Intervals
landmine lateral lunge conditioning
Every 3:00 x 6 rounds
8-12 Landmine Lateral Lunge reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Landmine Lateral Lunge appear in a workout?
Landmine Lateral Lunge works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Landmine Lateral Lunge?
Use an empty bar or a bodyweight lateral lunge. Once every repetition is stable, progress with this option: Add load, pause in the loaded hip, or use a slower return.
What is the main safety check for Landmine Lateral Lunge?
Use a shallow range first and stop if the knee collapses inward or the foot loses full contact.
Build It Into a Workout
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