Landmine Front Squat

Description

How to Do Landmine Front Squat

1. 1
   Setup

   Stand facing the landmine attachment with your feet shoulder-width apart and toes slightly pointed out, straddling the barbell.

2. 2
   Setup

   Grab the end of the barbell with both hands, interlocking your fingers or stacking them, and pull it up to chest height, resting the end plate firmly against your sternum.

3. 3

   Initiate the squat by pushing your hips back and bending your knees, maintaining an upright torso with the barbell end pressed into your chest. Descend until your thighs are parallel to the floor or as deep as your mobility allows without rounding your lower back.

4. 4

   Drive through your mid-foot and heels, extending your hips and knees powerfully to return to the starting standing position. Exhale as you stand up.

Tips

• Maintain an upright chest by actively pressing the barbell into your sternum throughout the movement; this helps prevent your torso from collapsing forward.
• Focus on driving your knees out slightly during the descent to engage your glutes and maintain proper knee alignment over your toes.
• Keep your gaze fixed forward or slightly downward to help maintain a neutral spine and stable head position.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize muscle time under tension and improve stability.

Common Mistakes

• ×Avoid rounding your lower back at the bottom of the squat by keeping your core braced and only descending as far as you can maintain a neutral spine.
• ×Prevent your knees from caving inward by actively pushing them out during the squat, aligning them over your second and third toes.
• ×Do not let the barbell end drift away from your chest; keep it firmly pressed into your sternum to maintain an upright posture and proper balance.