Landmine Front Squat
Squat with a landmine for a targeted, core-engaging workout. Build strength and stability safely!
The Landmine Front Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Landmine Front Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Landmine Front Squat Variations and Alternatives
How to do the Landmine Front Squat
Set up your landmine station: securely place one end of a barbell into a landmine post or anchor. If you do not have a landmine attachment, you can place the end in a corner.
Load the barbell: Attach an appropriate weight on the other end.
Position yourself: Stand in front of the barbell, feet shoulder-width apart, toes slightly outward.
Grip the barbell: With both hands, interlace your fingers or keep them parallel.
Raise the barbell: Lift to chest height, keeping elbows under the bar.
Prepare to squat: Brace your core and keep your back straight.
Begin the squat: Lower down, ensuring knees track over toes. Go down until thighs are parallel or as flexibility allows.
Ascend: Drive through your heels to rise back up.
Stay firm: Keep a strong grip and a braced core throughout the movement.
Repeat: Continue for the desired reps and sets.
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Landmine Front Squat FAQs
What muscles does the Landmine Front Squat work?
The Landmine Front Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Landmine Front Squat?
Barbell or landmine attachment or weight plates.
Is the Landmine Front Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Landmine Front Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Landmine Front Squat variations and alternatives?
Similar exercises include the Barbell Pin Front Squat, Landmine Deadlift, Kneeling Overhead Landmine Press and Landmine Rear Lunge.
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