Primary
Shoulders
Secondary
Triceps, Core, Hip flexors
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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The half-kneeling landmine press challenges your hip stability alongside shoulder pressing. With one knee down and the opposite foot forward, you must stabilize through your hip and core while pressing one arm. This position prevents cheating and builds functional pressing strength.
When to use it
Use for core-integrated pressing and functional strength.
Who it's for
Intermediate lifters and athletes seeking functional movement.
The down knee should be directly under your hip. Squeeze the glute on your kneeling side to create hip stability. Your core fights rotation while you press—if you're twisting, reduce the weight. The landmine arc should feel natural through your shoulder.
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Set up a barbell in a landmine attachment or corner.
Kneel on one knee with the opposite foot forward in a lunge position.
Hold the end of the barbell at shoulder height with one hand.
Press the bar up and away following the natural landmine arc.
Lock out at the top of the movement.
Lower with control and complete reps before switching sides.
The half-kneeling position engages the core and hip stabilizers.
Keep your torso upright throughout the pressing motion.
This position prevents cheating with leg drive.
Great for developing anti-rotation core strength.
Use half-kneeling landmine pressing when you want to combine hip stability work with shoulder pressing. Athletes benefit from the split-stance position that mimics many sports stances. It's also excellent for identifying side-to-side imbalances in hip or shoulder strength.
Leaning too far forward during the press.
During any pressing movement like the Half-Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Allowing the torso to rotate during the movement.
During any pressing movement like the Half-Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Not maintaining a stable half-kneeling position.
Cutting the range of motion short on the Half-Kneeling Landmine Press means your Front shoulders (anterior deltoid) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Pressing too far forward instead of following the arc.
During any pressing movement like the Half-Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Intermediate lifters and athletes seeking functional movement.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per arm. Rest 60-90s.
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Sample workout
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Half-Kneeling Landmine Press
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Frequently Asked Questions About the Half-Kneeling Landmine Press
The Half-Kneeling Landmine Press primarily targets the Front shoulders (anterior deltoid), Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Half-Kneeling Landmine Press include Triceps, Core (obliques), Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Glutes, Lower back.
The Half-Kneeling Landmine Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters and athletes seeking functional movement. Focus on proper technique and consider starting with easier variations.
For the Half-Kneeling Landmine Press, the recommended approach depends on your goals. 3 sets of 10-12 reps per arm. Rest 60-90s. For strength, use 5-8 reps per arm. For muscle growth, perform 10-12 reps per arm. For endurance, complete 12-15 reps per arm.
The Half-Kneeling Landmine Press typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Half-Kneeling Landmine Press include: Kneeling Landmine Press, One-Arm Landmine Press. These exercises target similar muscle groups as the Half-Kneeling Landmine Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.