Landmine Squat

Master the landmine squat to build lower body strength, targeting quads, glutes, and hamstrings, while enhancing core stability and balance.

IntermediateThighs Body weight

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

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Variations of Landmine Squat

Compound

Band Split Squat

Thighs · Gluteus Maximus · Band

Intermediate

Compound

Side Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Landmine Hack Squat

Thighs · Gluteus Maximus · Barbell

Advanced

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.

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How to do Landmine Squat

01
Setup
Position a barbell into a landmine attachment and stand facing the end of the bar, about an arm's length away.
02
Setup
Grip the end of the barbell with both hands, interlocking your fingers or stacking them, holding it at chest height with elbows tucked.
03
Stand with feet shoulder-width apart, toes slightly pointed out, bracing your core and keeping your chest upright.
04
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.
05
Drive through your heels and mid-foot to powerfully stand back up, extending your hips and knees, squeezing your glutes at the top.
06
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.

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Questions

Is Landmine Squat good for beginners?

Landmine 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 Squat?

You need Body weight to perform Landmine 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 Squat?

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.

What are common mistakes when doing Landmine Squat?

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.