Some superheroes have limitless stores of muscle and strength, but if they can’t control their powers, they become a menace to the world around them. You won’t be a threat to the common good if your coordination is out of wack, thankfully—but your body won’t be as efficient and you’ll be missing out on potential gains if you never work on your balance and stability.
Men’s Health advisor and trainer Don Saladino, who worked with both Ryan Reynolds and Sebastian Stan to create their superhero physiques, uses challenging unilateral movements like the landmine reverse lunge to boost his clients’ strength, power, and balance.
Along with challenging your legs, the exercise taxes your core in a major way. “Since the load is in front of the body, I feel that the interior core gets an incredible amount of stress,” says Saladino. “I find the reverse lunge an incredibly effective and safe compound exercise that trains the quads, hamstrings, and glutes while also focusing on balance and stability.”
To perform the landmine reverse lunge, you’ll need a barbell and landmine base. If you don’t have one handy, check out this option from Yes4All—or, prop one end of the barbell in the corner of the room, using a towel to protect the wall.
- Set up the barbell in the landmine base, with a moderately heavy load.
- Hold the end of the barbell in both hands at chest level, standing in a square stance with a slight knee bend and your feet together. Squeeze your abs to help to support the load.
- Lunge backwards with one leg, lowering your knee to just above the floor, then stepping back into the starting position. Brace your core to keep the loaded barbell at chest level as you lunge.
- Repeat with the other leg.
Add the landmine reverse lunge to your leg day workout to hone your stability and balance with 4 sets of 8 to 12 reps on each leg.
By Brett Williams