Landmine Squat

Muscles worked

Setup

1. Place one end of a barbell into a landmine attachment or a secure corner.
2. Stand facing the bar with your feet slightly wider than shoulder-width apart and toes pointed slightly out.
3. Lift the weighted end of the bar and hold it with both hands cupped under the end of the sleeve at chest height.
4. Lean slightly forward into the bar so your body weight is balanced against the resistance.

How to do it

1. Inhale and initiate the movement by hinging at the hips and bending the knees simultaneously.
2. Lower your body until your thighs are at least parallel to the floor, keeping the bar tucked close to your sternum.
3. Exhale and drive through your mid-foot to push yourself back to the starting position.
4. Maintain a controlled tempo, taking 2-3 seconds to descend and 1 second to stand back up.

Form checklist

• Keep your chest upright and avoid letting the bar pull your shoulders forward.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the range.
• Keep your heels firmly planted on the ground throughout the entire lift.

Pro tips

• Think about 'wedging' yourself under the bar at the bottom to maximize leg drive and core tension.
• Squeeze your glutes hard at the top of the movement without hyperextending your lower back.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Incorporate a '1.5 rep' style by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the landmine squat work?

The landmine squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the landmine squat?

The landmine squat uses landmine.

Is the landmine squat good for beginners?

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

Related exercises

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• Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius