Landmine Squat

How to Perform the Landmine Squat

Secure one end of a barbell in a landmine attachment or wedge it into a corner.
Stand facing the free end of the barbell and hold it at chest height with both hands cupped under the end.
Position your feet shoulder-width apart or slightly wider with toes pointed slightly outward.
Initiate the squat by pushing your hips back and bending your knees simultaneously.
Lower yourself until your thighs are at least parallel to the floor, keeping your chest up and back straight.
Drive through your heels and midfoot to stand back up to the starting position.
Squeeze your glutes at the top of the movement and reset before the next rep.

Letting the knees cave inward during the descent

Actively push your knees out in line with your toes throughout the squat.

Rising onto the toes at the bottom of the squat

Keep your weight distributed across your entire foot, driving through the heels and midfoot.

Leaning too far forward and rounding the upper back

Keep your chest up and core braced; the landmine naturally helps with this but you must stay engaged.

✓Encourages a more upright torso position, reducing lower back stress compared to back squats.
✓Accessible for beginners while still providing meaningful loading for more advanced lifters.
✓Builds quadriceps and glute strength with a natural movement pattern.

●Hold the barbell at chest height with both hands cupped underneath for a goblet-style grip.
●This is an excellent regression for people learning to squat, as the barbell path encourages proper mechanics.
●Add a brief pause at the bottom to build strength out of the hole and reinforce good positioning.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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