ProgreviaLandmine rotation
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How to do it
Hold the free end of the bar with straight arms and rotate the trunk side to side in an arc, pivoting on the feet. The turn comes from the core, not the arms. Trains obliques and transverse abdominis.
Muscles worked
Mainly abdominales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- Moderate (0.9 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Landmine rotation compares with other abs exercises
The catalogue has 14 exercises with abs as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Landmine rotation is number 14.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 13 alternatives, such as Reverse crunch, Dead bug and Bicycle crunch.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Side plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Hollow hold | bodyweight | Low (0.5 out of 2.2) | Needs coaching |
| Lateral plank walk | bodyweight | Low (0.5 out of 2.2) | Needs coaching |
| Hanging leg raise | bodyweight | Low (0.6 out of 2.2) | Needs coaching |
| V-sit | bodyweight | Low (0.6 out of 2.2) | Advanced |
| Ab Wheel (kneeling) | bodyweight | Moderate (0.8 out of 2.2) | Needs coaching |
| Ab wheel rollout | bodyweight | Moderate (0.8 out of 2.2) | Needs coaching |
| Landmine rotation | barbell | Moderate (0.9 out of 2.2) | Needs coaching |
Alternative exercises
More Core exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Landmine rotation based on your level, goal and available days.
Build your Abs workout
Generate a full routine with the emphasis on Abs and Landmine rotation among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Landmine rotation work?
Landmine rotation mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Landmine rotation should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).
Is Landmine rotation good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.
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