Landmine Front Squat

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment or a stable corner.
2. Stand facing the bar with feet shoulder-width apart and toes slightly flared.
3. Lift the weighted end of the bar and cup both hands around the end of the sleeve, holding it firmly against your upper sternum.
4. Position your feet so you are leaning slightly forward into the bar, ensuring your weight is balanced over your mid-foot.

How to do it

1. Inhale and brace your core as you lower your hips back and down, keeping your chest tall and the bar tucked close to your body.
2. Descend until your thighs are at least parallel to the floor, allowing your elbows to track inside your knees.
3. Exhale and drive through your heels to return to the starting position, following the natural arc of the bar upward.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your chest lifted and shoulders back to prevent the weight from pulling you into a rounded posture.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral spine throughout the entire range of motion.
• Keep the end of the barbell in contact with or very close to your chest at all times.

Pro tips

• Think about 'sitting down between your heels' rather than sitting back to maximize quadriceps recruitment.
• Actively drive your elbows upward as you descend to help maintain an upright torso and engage the upper back stabilizers.
• Squeeze your glutes hard at the top of the movement to ensure full hip extension.

Make it harder

• Add a 3-second pause at the bottom of the squat to increase time under tension and core demand.
• Incorporate a '1.5 rep' style: squat to the bottom, rise halfway, return to the bottom, then stand up fully.

Frequently asked

What muscles does the landmine front squat work?

The landmine front squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, adductors, and calves as secondary muscles.

What equipment do you need for the landmine front squat?

The landmine front squat uses landmine.

Is the landmine front squat good for beginners?

The landmine front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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