Description
The landmine sumo squat is a compound exercise that strengthens your lower body, including your quads, calves, glutes, and hamstrings. The movement also enhances core strength and stability.
How to Do Landmine Sumo Squat
- 1Setup
Stand facing the landmine attachment, straddling the end of the barbell with a wide stance, toes pointed out 45 degrees.
- 2Setup
Grip the end of the barbell with both hands, interlacing your fingers or stacking them, holding it at chest height.
- 3
Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees, allowing them to track over your toes.
- 4
Descend until your thighs are parallel to the floor or slightly below, maintaining a neutral spine and keeping the barbell close to your body.
- 5
Drive through your heels and the outer edges of your feet to powerfully extend your hips and knees, returning to the starting standing position.
Tips
- Maintain an upright torso by actively pushing your chest up throughout the movement, preventing your upper body from folding forward.
- Focus on driving your knees outwards to engage your glutes and adductors more effectively, ensuring they track in line with your toes.
- Control the eccentric (lowering) phase of the squat, taking 2-3 seconds to descend, to maximize muscle time under tension and build strength.
- Engage your core by bracing your abdominal muscles as if preparing for a punch, which helps stabilize your spine and transfer force efficiently.
Common Mistakes
- ×Rounding the back: Avoid rounding your lower back by keeping your chest proud and core tight throughout the entire movement.
- ×Knees caving in: Prevent your knees from caving inward by actively pushing them out towards your pinky toes during the descent and ascent.
- ×Not going deep enough: Ensure a full range of motion by squatting until your thighs are at least parallel to the floor, provided your mobility allows it without discomfort.
Variations
Band squat
Strengthen your glutes, quads, and hips with the band squat. This exercise uses a resistance band to enhance lower body activation and stability.
Smith Sumo Chair Squat
Master the Smith Sumo Chair Squat for powerful quads, glutes, and hamstrings. This controlled squat variation uses a wide stance and chair to perfect
Sumo Air Squat
Master the sumo air squat, a bodyweight exercise that sculpts your glutes, quads, and inner thighs.
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