Landmine Squat
Master the landmine squat to build lower body strength, targeting quads, glutes, and hamstrings, while enhancing core stability and balance.
Description
A Landmine Squat is a strength-training exercise that targets the quadriceps, glutes, and hamstrings. This exercise also engages the core and improves balance and coordination.
How to Do Landmine Squat
- 1Setup
Position a barbell into a landmine attachment and stand facing the end of the bar, about an arm's length away.
- 2Setup
Grip the end of the barbell with both hands, interlocking your fingers or stacking them, holding it at chest height with elbows tucked.
- 3
Stand with feet shoulder-width apart, toes slightly pointed out, bracing your core and keeping your chest upright.
- 4
Initiate the squat by pushing your hips back and bending your knees, descending until your thighs are parallel to the floor or as deep as comfortable while maintaining a neutral spine.
- 5
Drive through your heels and mid-foot to powerfully stand back up, extending your hips and knees, squeezing your glutes at the top.
- 6
Exhale as you ascend and maintain control of the barbell's path throughout the entire movement.
Tips
- Keep your core actively engaged throughout the entire movement to stabilize your spine and prevent excessive arching or rounding of the lower back.
- Maintain an upright chest and allow the bar to guide your body slightly forward, letting your torso angle naturally with the path of the bar.
- Experiment with foot placement; a slightly wider stance can increase glute activation, while a narrower stance may emphasize the quadriceps more.
- Control the eccentric (lowering) phase of the squat, taking 2-3 seconds to descend, to maximize muscle time under tension and improve strength.
Common Mistakes
- ×Rounding the lower back at the bottom of the squat compromises spinal safety; fix this by bracing your core tighter and ensuring your descent is within your current mobility limits.
- ×Lifting your heels off the ground reduces stability and shifts load away from the posterior chain; correct by driving through your entire foot and improving ankle mobility if needed.
- ×Allowing the barbell to pull your body too far forward can strain the lower back; keep the bar close to your chest and actively engage your upper back to maintain an upright posture.
Variations
Band Split Squat
Enhance your lower body strength and stability with the Band Split Squat. Target glutes and quads while improving balance and muscle endurance.
Side Squat
Perform side squats to strengthen your glutes, quadriceps, and outer thighs. This dynamic bodyweight exercise improves lower body strength and stability.
Landmine Hack Squat
The landmine hack squat targets quads and glutes with a unique barbell path, reducing spinal load while building powerful lower body strength.
Related Exercises
Bodyweight Supported Squat
Master the squat with bodyweight support! This beginner-friendly exercise builds lower body strength and improves mobility safely, targeting your thighs
Prisoner Squat
Master the Prisoner Squat to build strong legs, glutes, and core without equipment.
Landmine Overhead Rear Lunge
Enhance lower body strength, balance, and core stability with the Landmine Overhead Rear Lunge.
Trap Bar Squat
The Trap Bar Squat is a powerful lower body exercise that strengthens your thighs and glutes while reducing spinal load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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