Primary
Quadriceps
Secondary
Glutes, Core, Shoulders
Equipment
Landmine
Difficulty
Beginner
Type
Squat
See how Landmine 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 squat anchors one end of a barbell in a corner or attachment while you hold the other end at chest height, creating a uniquely assisted squat pattern. The arc of the barbell naturally guides you into an upright torso and proper depth, making this ideal for beginners learning squat mechanics. The front-loaded position mimics a goblet or front squat without requiring rack flexibility.
When to use it
Use for learning squats or as a variation.
Who it's for
Beginners and those with mobility limitations.
Stand close enough that the barbell arc keeps you upright throughout the movement. Too far away and you will fight forward lean. The landmine essentially teaches you the front squat pattern without the wrist and shoulder demands.
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Set up a barbell in a landmine attachment.
Hold the end of the barbell at chest height.
Stand with feet shoulder-width apart.
Squat down while keeping the bar close.
Lower until thighs are parallel.
Push through your feet to stand.
The arc of the landmine guides the movement.
Great for learning the squat pattern.
Keep your elbows up throughout.
Can progress to heavier loads easily.
Program landmine squats for beginners learning squat patterns, for lifters with mobility restrictions, or when a full rack setup is unavailable. Use them in home gym settings or as a warm-up before heavier squats. They pair well with other landmine exercises for a complete landmine workout.
Standing too far from the landmine.
Squatting patterns like the Landmine Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Letting elbows drop.
Letting your elbows drift away from the intended path during the Landmine Squat can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Not going deep enough.
Squatting patterns like the Landmine Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Leaning too far forward.
Squatting patterns like the Landmine Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Beginners and those with mobility limitations.
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 60-90s.
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 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 Squat
The Landmine Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Landmine Squat include Core, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Upper back.
Our library labels Landmine 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 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 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 Squat include: Goblet Squat, Front Squat. These exercises target similar muscle groups as the Landmine Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.