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Landmine Thruster

Squat and press your way to strength! The Landmine Thruster builds power and coordination.

The Landmine Thruster is a compound exercise that mainly works the quads and chest, with help from the glutes & hips and triceps. You'll need: barbell or landmine attachment.

Landmine Thruster demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Landmine Attachment
Landmine Attachment

Landmine Thruster Muscles Worked

Primary

Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)

Secondary

Glutes (gluteus maximus); Triceps (triceps brachii)

Landmine Thruster Variations and Alternatives

How to do the Landmine Thruster

  1. Load one end of a barbell into a landmine attachment and hold the opposite end with both hands close to your chest.

  2. Stand with your feet shoulder-width apart, keeping your chest up and core engaged.

  3. Lower your hips back and down into a deep squat, keeping your knees tracking over your toes.

  4. Drive powerfully through your heels to stand up, using the momentum to press the barbell up and away from your chest.

  5. Fully extend your arms at the top without locking your elbows.

  6. Lower the barbell back to your chest in a controlled motion as you prepare for your next squat.

Landmine Thruster FAQs

What muscles does the Landmine Thruster work?

The Landmine Thruster mainly works the quads and chest, with help from the glutes & hips and triceps. The main muscles are the quadriceps femoris and pectoralis major.

What equipment do you need for the Landmine Thruster?

Barbell or landmine attachment.

Is the Landmine Thruster 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 Thruster go on?

It belongs on push day in a push/pull/legs routine.

What are some Landmine Thruster variations and alternatives?

Similar exercises include the Bodyweight Overhead Squat Press, Landmine Deadlift, Landmine Front Squat and Alternating Kneeling Overhead Landmine Press.

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