Landmine Squat with Linebacker Attachment
Build strength and power with the Landmine Squat! A full-body burner that targets quads, glutes, and core. Great for all levels.
The Landmine Squat with Linebacker Attachment is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Landmine Squat with Linebacker Attachment Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Landmine Squat with Linebacker Attachment Variations and Alternatives
How to do the Landmine Squat with Linebacker Attachment
Landmine Squat with Linebacker Attachment
Barbell (inserted into the landmine attachment)
Weight plates (optional, depending on fitness level)
Starting Position
Setup the Equipment: Ensure the barbell is secured in the landmine attachment at the base.
Stand in Front of the Barbell: Position your feet shoulder-width apart, facing the barbell.
Grip the Barbell: Hold the barbell with both hands. Your palms should be facing your body, with your elbows tucked in close to your sides.
Positioning: The barbell should rest against your upper chest. Stand tall, engaging your core and maintaining a neutral spine.
Movement Instructions
Initiate the Squat: Begin by bending your knees and pushing your hips back, as if you are about to sit in a chair. Keep your chest up and your back straight throughout the movement.
Lower Your Body: Continue to lower yourself until your thighs are at least parallel to the ground (or lower, if flexibility allows), ensuring that your knees do not extend past your toes.
Hold the Position: Pause briefly at the bottom of the squat, ensuring balance and control.
Stand Up: Drive through your heels to push back up to the starting position, fully extending your legs while maintaining control of the barbell.
Repeat: Perform the desired number of repetitions, typically 8-12 for beginners.
Tips for Beginners
Start without weights to master the form before adding resistance.
Focus on keeping your core tight to protect your lower back.
Ensure your knees remain aligned with your feet to avoid injury.
Keep your weight balanced on your heels, avoiding leaning too far forward.
Safety Considerations
Warm-up before starting this exercise to prepare your muscles.
If you feel any pain or discomfort in your knees or back, stop the exercise immediately.
Consult a trainer if you are unsure about your form or need assistance.
Landmine Squat with Linebacker Attachment FAQs
What muscles does the Landmine Squat with Linebacker Attachment work?
The Landmine Squat with Linebacker Attachment mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Landmine Squat with Linebacker Attachment?
Barbell or landmine attachment or weight plates.
Is the Landmine Squat with Linebacker Attachment 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 with Linebacker Attachment go on?
It belongs on leg day in a push/pull/legs routine.
What are some Landmine Squat with Linebacker Attachment variations and alternatives?
Similar exercises include the Landmine Deadlift, Landmine Front Squat, Shoulder Landmine Press with Viking Attachment and Landmine Sissy Squat.
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