Landmine Squat
A squat holding the end of a barbell anchored in a landmine. The angled path supports an upright torso and suits beginners and those who dislike back loading.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Transverse Abdominis
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hold the loaded end of a landmine barbell at chest height with both hands cupped around the sleeve. Stand facing the anchor with feet shoulder-width apart, leaning slightly into the bar.
Brace your core and keep the bar close to your chest.
Squat down, keeping your chest up and knees tracking over your toes.
Descend as deep as you can with a neutral spine.
Drive through your feet to stand.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Lean into the bar
Elbows in
Sit between the heels
Common mistakes
Standing too far from or too close to the anchor
Letting the bar drift off the chest
Knees caving
Safety notes
Secure the landmine anchor so it cannot slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.