Landmine Goblet Squat
Primary
Glutes
Secondary
Quadriceps, Core, Upper back
Equipment
Landmine
Difficulty
Beginner
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for learning squat pattern or variety. The Landmine Goblet Squat — a compound squat pattern movement — is one of the most effective ways to train your glutes, with secondary work on your Core and Upper back.
Everything You Need to Know About the Landmine Goblet Squat
The Landmine Goblet Squat is a good for beginners exercise that targets your Glutes (gluteus maximus) and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for learning squat pattern or variety. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners and those wanting joint-friendly squats. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Landmine Goblet Squat
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Goblet Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure landmine is securely anchored.
- Keep upright torso throughout.