Landmine Goblet Squat
Primary
Glutes
Secondary
Quadriceps, Core, Upper back
Equipment
Landmine
Difficulty
Beginner
Type
Squat
Landmine Goblet Squat
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The landmine goblet squat holds the end of a barbell anchored in a landmine attachment at chest height, creating an arc path that naturally promotes an upright torso. The landmine guides your squat mechanics while allowing you to load heavier than dumbbells, making it an excellent bridge between goblet squats and barbell variations.
When to use it
Use for learning squat pattern or variety.
Who it's for
Beginners and those wanting joint-friendly squats.
Stand facing the landmine with feet shoulder-width apart or wider. Hold the end of the barbell at chest height. The arc created by the landmine will help you stay upright—use this to achieve depth while keeping your chest up.
Muscles worked: Landmine Goblet Squat
Secondary
Stabilizers
Also targets: Quadriceps, Core,
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Landmine Goblet Squat form guide
- 1
Set up landmine with barbell anchored.
- 2
Hold end of barbell at chest height.
- 3
Stand with feet shoulder-width or wider.
- 4
Push hips back and bend knees to squat.
- 5
Descend until thighs are parallel or below.
- 6
Drive through heels to return to standing.
What are the best tips for the Landmine Goblet Squat?
Landmine creates natural arc promoting upright torso.
Great for learning squat pattern.
Easier on lower back than back squats.
When to Use the Landmine Goblet Squat
Program landmine goblet squats when learning squat mechanics with load, when back squats are contraindicated, or for variety in your squat training. Use them for moderate to high reps. They pair well with hip hinge movements like RDLs.
What are common Landmine Goblet Squat mistakes to avoid?
Standing too close to landmine.
Squatting patterns like the Landmine Goblet Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus maximus) absorb the work.
Not reaching adequate depth.
Squatting patterns like the Landmine Goblet Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus maximus) absorb the work.
Letting knees cave inward.
Letting your knees collapse inward during the Landmine Goblet Squat puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Is the Landmine Goblet Squat right for you?
Beginners and those wanting joint-friendly squats.
How to Program the Landmine Goblet Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Landmine Goblet Squat?
Goblet Squat
Front Squat
Dumbbell Sumo Squat
Other Variations
- Wide Stance Landmine Squat
- Landmine Sumo Squat
Frequently Asked Questions About the Landmine Goblet Squat
The Landmine Goblet Squat primarily targets the Glutes (gluteus maximus), Quadriceps, making it an effective exercise for glutes development. Secondary muscles worked during the Landmine Goblet Squat include Core, Upper back, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers, Lower back.
Yes, the Landmine Goblet Squat is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners and those wanting joint-friendly squats. Start with lighter weights to master proper form before progressing.
For the Landmine Goblet Squat, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
The Landmine Goblet Squat typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Landmine Goblet Squat include: Goblet Squat, Front Squat, Dumbbell Sumo Squat. These exercises target similar muscle groups as the Landmine Goblet Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Ensure landmine is securely anchored.
- Keep upright torso throughout.