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.
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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
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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.
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.
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.
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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.