Landmine Squat
Primary
Quadriceps
Secondary
Glutes, Core, Shoulders
Equipment
Landmine
Difficulty
Beginner
Type
Squat
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A multi-joint movement that builds overall strength, the Landmine Squat targets your quadriceps through a squat pattern movement pattern. Use for learning squats or as a variation.
Everything You Need to Know About the Landmine Squat
The Landmine Squat is a good for beginners exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for learning squats or as a variation. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners and those with mobility limitations. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Landmine Squat work?
Primary
Secondary
Stabilizers
Step-by-step: Landmine Squat
- 1
Set up a barbell in a landmine attachment.
- 2
Hold the end of the barbell at chest height.
- 3
Stand with feet shoulder-width apart.
- 4
Squat down while keeping the bar close.
- 5
Lower until thighs are parallel.
- 6
Push through your feet to stand.
What are the best tips for the Landmine Squat?
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.
Mistakes to watch for on the Landmine Squat
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.
Who should do the Landmine Squat?
Beginners and those with mobility limitations.
How to Program the Landmine 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 60-90s.
What are good alternatives to the Landmine Squat?
Other Variations
- Landmine Goblet Squat
- Single-Arm Landmine Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure landmine is secure.
- Stand at appropriate distance.