Landmine Sumo Squat

Strengthen your lower body, including quads, glutes, and adductors, with the landmine sumo squat. This compound exercise also builds core stability.

IntermediateHips Barbell

Movement: Compound
Force: Push
Per set: 45s
Rest: 1 min

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Variations of Landmine Sumo Squat

Compound

Band squat

Hips · Gluteus Maximus · Band

Intermediate

Compound

Smith Sumo Chair Squat

Hips · Smith machine

Intermediate

Compound

Sumo Air Squat

Hips · Body weight

Intermediate

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.

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How to do Landmine Sumo Squat

01
Setup
Stand facing the landmine attachment, straddling the end of the barbell with a wide stance, toes pointed out 45 degrees.
02
Setup
Grip the end of the barbell with both hands, interlacing your fingers or stacking them, holding it at chest height.
03
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.
04
Descend until your thighs are parallel to the floor or slightly below, maintaining a neutral spine and keeping the barbell close to your body.
05
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.

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Questions

What muscles does Landmine Sumo Squat work?

Landmine Sumo Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae.

Is Landmine Sumo Squat good for beginners?

Landmine Sumo 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 Sumo Squat?

You need Barbell to perform Landmine Sumo 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 Sumo Squat?

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.

What are common mistakes when doing Landmine Sumo Squat?

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.