Landmine Squat
Squat with a twist! The Landmine Squat builds lower body strength with a unique angle, easier on your back.
The Landmine Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Landmine Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Landmine Squat Variations and Alternatives
How to do the Landmine Squat
Secure one end of a barbell into a landmine attachment. If you don't have a landmine attachment, place the end in a corner, secured by towels or a heavy dumbbell to prevent slipping.
Load the free-end of the barbell with appropriate weight plates.
Stand facing the landmine attachment, with feet shoulder-width apart.
Grasp the barbell end with both hands at chest level. You can interlace your fingers or place one hand over the other for a secure grip.
Keep your chest up, back straight, and core engaged throughout the exercise.
Initiate the squat by pushing your hips back and bending at the knees, lowering your body as if sitting back into a chair.
Continue lowering down until your thighs are at least parallel to the floor or as far down as you can go while maintaining good form.
Drive through your heels to return to the starting position, extending your hips and knees until you're standing tall.
Maintain the barbell at chest level throughout the movement.
Complete the desired number of reps and sets.
Ensure to perform the exercise with controlled movements and avoid locking your knees at the top of the squat. Adjust the weights as per your fitness level, and if you're new to this exercise, start with lighter weights to perfect your technique before increasing the load.
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Landmine Squat FAQs
What muscles does the Landmine Squat work?
The Landmine Squat mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Landmine Squat?
Barbell or landmine attachment or weight plates.
Is the Landmine 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Landmine Squat variations and alternatives?
Similar exercises include the Landmine Deadlift, Landmine Front Squat, Kneeling Overhead Landmine Press and Landmine Rotation.
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