Sumo Landmine Squat
Strengthen legs & core with the Sumo Landmine Squat! A full-body workout for power & stability. Get low & feel the burn!
The Sumo Landmine Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Sumo Landmine Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Sumo Landmine Squat Variations and Alternatives
How to do the Sumo Landmine Squat
Start by positioning a barbell into a landmine setup or securely in a corner if a landmine attachment is not available.
Load the desired weight onto the opposite end of the barbell.
Stand with your feet wider than shoulder-width apart, toes pointing outwards, in a sumo stance.
Grip the barbell end with both hands in front of you at the center of your body. You may interlock your fingers or place one hand over the other for a strong grip.
Brace your core, keep your back straight, and your chest up.
Begin the movement by bending your knees and lowering your body down into a squat. Keep the weight on your heels and avoid letting your knees track over your toes.
Squat down until your thighs are at least parallel to the ground, or as low as you can comfortably go without compromising your form.
Drive through your heels to return to the starting position, extending your hips and knees.
Perform the desired number of reps and sets.
Be sure to maintain a tight core throughout the exercise and avoid rounding your lower back during the movement. Adjust the weight as necessary to ensure proper form.
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Sumo Landmine Squat FAQs
What muscles does the Sumo Landmine Squat work?
The Sumo Landmine Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sumo Landmine Squat?
Barbell or landmine attachment or weight plates.
Is the Sumo 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 Sumo Landmine Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sumo Landmine Squat variations and alternatives?
Similar exercises include the Landmine Deadlift, Landmine Front Squat, Landmine Rear Lunge and Landmine Sissy Squat.
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