Landmine Lateral Slides

The Landmine Lateral Slides are a dynamic and effective exercise targeting the muscles of the lower body, particularly the hips and thighs. This lateral sliding movement enhances hip stability, strength, and overall lower-body coordination.

Muscles Targeted:

  • Primary: Gluteus Medius, Abductors (Outer Thighs), Quadriceps
  • Secondary: Hamstrings, Calves, Core (Abdominals)

Equipment Needed:

  • Barbell with Landmine Attachment

Exercise Description:

  1. Setup: Place one end of a barbell into a landmine attachment, ensuring it's securely anchored. Load weight plates onto the opposite end.
  2. Starting Position: Stand beside the barbell with your feet hip-width apart. Grasp the loaded end with both hands, keeping your chest up and shoulders back.
  3. Lateral Slide: Take a lateral step to the side with your right foot, sliding the barbell along the floor. Keep your left foot in place and maintain a slight bend in your knees.
  4. Hip Abduction: As you slide to the right, focus on engaging your right hip and abductors to push the leg outward.
  5. Controlled Return: Bring your left foot back to the starting position, sliding the barbell back toward the center.
  6. Repeat on the Other Side: Perform the same lateral slide to the left, engaging the left hip and abductors.
  7. Continued Flow: Alternate between lateral slides to the right and left, creating a controlled and rhythmic movement.


  • Maintain an upright posture with your chest lifted throughout the exercise.
  • Keep your core engaged to stabilize your spine.
  • Control the movement to avoid jerky motions.


  • Weight Adjustment: Adjust the weight on the barbell based on your fitness level and goals.
  • Speed Variation: Experiment with different speeds to focus on control and stability.


  • Targets the often-neglected muscles of the hips and outer thighs.
  • Improves hip stability and strength.
  • Enhances lateral movement coordination.

Incorporate Landmine Lateral Slides into your lower-body workout routine as a dynamic warm-up or part of your strength training regimen. Adjust the difficulty based on your fitness level and gradually increase intensity as needed.