Knee discomfort while lunging is common. This lunge variation is a great way to reap the benefits of loading the lunge pattern without aggravating your knees.

BENEFITS: The reverse lunge motion is often more comfortable if traditional lunging triggers anterior knee discomfort. Adding the landmine gives a bit of stability and also creates a challenge for the core. The 1-arm press targets the shoulder, chest and triceps.

COACHING KEYS: Imagine a karate chop to the stomach to keep the core short through the motion. Think of sinking down to the ground versus sliding back and away from the landmine anchor. 

HOW TO USE: Use this on lower body day paired with a grip dominant exercise or as a warm-up. Shoot for 2-4 sets of 8-15 repetitions with a medium weight if you’re working on hypertrophy and tissue quality. Shoot for 3-6 sets of 2-6 repetitions for more of a strength and power result.


Timothy DiFrancesco

Tim DiFrancesco, PT, DPT spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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