Landmine Front Squat

The Landmine Front Squat targets your quads and glutes with a unique front-loaded resistance. Master your form for a powerful lower body workout.

IntermediateGluteus Maximus Quadriceps Adductor Magnus Soleus Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Landmine Front Squat

Compound

Landmine Squat and Press

Deltoid Anterior · Gluteus Maximus · Leverage machine

Intermediate

Description

The Landmine Front Squat is a squat variation where the barbell is held in front of the body. It targets the lower body muscles, primarily the quadriceps, glutes, and hamstrings.

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How to do Landmine Front Squat

01
Setup
Stand facing the landmine attachment with your feet shoulder-width apart and toes slightly pointed out, straddling the barbell.
02
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.
03
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.
04
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.

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Questions

What muscles does Landmine Front Squat work?

Landmine Front Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Landmine Front Squat good for beginners?

Landmine Front Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Landmine Front Squat?

You need Barbell to perform Landmine Front Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Landmine Front Squat?

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.

What are common mistakes when doing Landmine Front Squat?

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.