Primary
Shoulders
Secondary
Triceps, Core, Hip flexors
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Half-Kneeling Landmine Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 can reduce the training stimulus for your Front shoulders (anterior deltoid). Use the largest comfortable range you can control without changing the intended setup.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per arm. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Half-Kneeling Landmine Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Half-Kneeling Landmine Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Half-Kneeling Landmine Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Half-Kneeling Landmine Press is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.