Primary
Quadriceps
Secondary
Glutes, Core, Shoulders
Equipment
Landmine
Difficulty
Beginner
Type
Squat
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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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We slot it into the right day with sets, reps, and progression you can follow.
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 load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Letting elbows drop.
Letting your elbows drift wide during the Landmine Squat shifts load onto your shoulder joint instead of your Quadriceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not going deep enough.
Squatting patterns like the Landmine 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 Quadriceps absorb the work.
Leaning too far forward.
Squatting patterns like the Landmine 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 Quadriceps absorb the work.
Beginners and those with mobility limitations.
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 60-90s.
MySetPlan places Landmine Squat inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Landmine Squat
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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.
Yes, the Landmine Squat is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners and those with mobility limitations. Start with lighter weights to master proper form before progressing.
For the Landmine Squat, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine 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 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.