Primary
Glutes
Secondary
Quadriceps, Core, Upper back
Equipment
Landmine
Difficulty
Beginner
Type
Squat
See how Landmine Goblet Squat could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: Quadriceps, Core, Back
Want Ely to consider Landmine Goblet Squat for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Set up landmine with barbell anchored.
Hold end of barbell at chest height.
Stand with feet shoulder-width or wider.
Push hips back and bend knees to squat.
Descend until thighs are parallel or below.
Drive through heels to return to standing.
Landmine creates natural arc promoting upright torso.
Great for learning squat pattern.
Easier on lower back than back squats.
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.
Standing too close to landmine.
Squatting patterns like the Landmine Goblet Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
Not reaching adequate depth.
Squatting patterns like the Landmine Goblet Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
Letting knees cave inward.
Letting your knees drift away from the intended line during the Landmine Goblet Squat changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Beginners and those wanting joint-friendly squats.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Landmine Goblet Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Landmine Goblet Squat as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Goblet Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Goblet Squat is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.