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Landmine Squat Jump

The Landmine Squat Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. You'll need: barbell, landmine attachment and weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Landmine Attachment
Landmine Attachment
Weight Plates
Weight Plates

Landmine Squat Jump Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Hamstrings; Upper Calf (gastrocnemius); Abdominals (rectus abdominis)

How to do the Landmine Squat Jump

  1. Set up a barbell in a landmine attachment and hold the end of the bar securely at your chest with both hands.

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

  3. Inhale as you push your hips back and bend your knees to lower into a controlled squat.

  4. Exhale forcefully and drive upward through your feet, jumping straight into the air while guiding the bar.

  5. Land softly on the balls of your feet, immediately absorbing the impact by bending your knees to prepare for the next repetition.

Landmine Squat Jump FAQs

What muscles does the Landmine Squat Jump work?

The Landmine Squat Jump mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Landmine Squat Jump?

Barbell, landmine attachment and weight plates.

Is the Landmine Squat Jump 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 Jump go on?

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

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