Landmine Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Landmine Squat is a lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. Using a barbell anchored in a corner or landmine attachment, you hold the free end at chest level and perform a controlled squat, maintaining core stability and proper form throughout the movement. This exercise emphasizes both strength and stability in the legs, making it effective for developing the quads, glutes, and overall lower-body power, while the angled bar path helps support the spine and reduce stress on the lower back.
How to Perform
Secure one end of a barbell into a corner or landmine attachment. Hold the free end with both hands at chest level, keeping elbows close to your body.
Take a deep breath and engage your core to stabilize your torso.
Lower your body into a squat, pushing your hips back and bending your knees, going as deep as your mobility allows while maintaining proper alignment.
Pause briefly at the bottom, keeping weight evenly distributed through your feet.
Drive through your heels and extend your hips and knees to return to a standing position, controlling the bar throughout the movement.
Maintain a steady, controlled tempo and focus on keeping your chest upright and your back neutral to protect your spine.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest upright to reduce lower-back strain.
Distribute your weight evenly through your heels and midfoot.
Avoid letting your knees collapse inward during the squat.
Control the descent; don’t drop too quickly.
Engage your core throughout to maintain stability.
Avoid rounding your lower back at the bottom of the squat.
Don’t lock out your knees forcefully at the top.
Focus on pushing through your quads and glutes, not just moving the bar.
Keep your grip firm but relaxed to avoid shoulder tension.
Maintain a steady tempo to maximize muscle engagement.
How Not to Perform
Do not let your knees cave inward during the squat.
Avoid leaning your torso too far forward, which strains the lower back.
Do not lift your heels off the ground; keep weight on your midfoot and heels.
Avoid bouncing at the bottom of the squat.
Do not lock out your knees forcefully at the top.
Avoid holding your breath; maintain light core engagement.
Do not round your lower back or collapse your chest.
Avoid using momentum to lift the bar instead of controlled muscle contraction.
Do not grip the bar too tightly, creating unnecessary tension in shoulders.
Avoid rushing through the movement; maintain a controlled tempo.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
