Landmine Squat Jump

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment or a corner and load the free end.
2. Stand facing the barbell with feet shoulder-width apart and toes slightly pointed out.
3. Cup the end of the barbell with both hands at chest height, holding it close to your sternum.
4. Lean slightly forward into the barbell so your body weight is balanced against the resistance.

How to do it

1. Inhale and lower into a squat until your thighs are at least parallel to the floor, keeping your chest upright.
2. Explosively drive through the mid-foot to jump as high as possible, extending your hips, knees, and ankles (triple extension).
3. Exhale forcefully during the jump and allow the barbell to follow its natural upward arc.
4. Land softly on the balls of your feet, immediately absorbing the impact by sinking back into the next squat.

Form checklist

• Keep your elbows tucked and the barbell close to your chest throughout the movement.
• Ensure your knees track in line with your toes and do not cave inward during takeoff or landing.
• Maintain a neutral spine and braced core to prevent the weight from pulling your torso forward.
• Land with 'quiet feet' to ensure you are properly absorbing the force through your muscles rather than joints.

Pro tips

• Focus on the transition from the bottom of the squat to the jump; the faster the reversal, the more power you generate.
• Think about pushing the floor away from you as hard as possible to maximize vertical displacement.
• Maintain a slight forward lean into the bar throughout the set to keep the weight centered over your base of support.

Make it harder

• Add a 2-second pause at the bottom of the squat to eliminate momentum and force more explosive muscle recruitment.
• Increase the weight load while focusing on maintaining the same jump height and landing mechanics.

Frequently asked

What muscles does the landmine squat jump work?

The landmine squat jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the landmine squat jump?

The landmine squat jump uses landmine.

Is the landmine squat jump good for beginners?

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

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