Primary
Full Body
Secondary
Quadriceps, Glutes, Shoulders
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Landmine Thruster 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Landmine Thruster is a intermediate-level general fitness movement that trains Quadriceps, Shoulders, Glutes. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use for full-body conditioning with shoulder-friendly pressing angle.
Who it's for
Intermediate athletes wanting thruster benefits with reduced shoulder stress.
The natural arc of the landmine creates a pressing path that's easier on your shoulders than vertical pressing. Use leg drive to power the press—squat down, then explosively stand while pushing the bar forward and up. Keep the bar close to your chest at the bottom.
Browse all full body exercises
Also targets: Quadriceps, Glutes, Shoulders
Want Ely to consider Landmine Thruster for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Stand facing the landmine with feet shoulder-width apart.
Hold the end of the barbell at chest height with both hands.
Squat down keeping chest up and barbell close to body.
Drive through heels and explosively stand while pressing overhead.
Extend arms fully at the top of the movement.
Lower barbell back to chest and descend into next squat.
The angled pressing path is easier on shoulders than vertical.
Use leg drive to power the press portion effectively.
Keep elbows tucked close to your body during squat.
Maintain neutral spine throughout entire movement pattern.
For general fitness, start Landmine Thruster with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Not squatting deep enough before pressing.
During any pressing movement like the Landmine Thruster, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Pressing before completing the standing phase.
During any pressing movement like the Landmine Thruster, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Letting barbell drift away from the chest.
During any pressing movement like the Landmine Thruster, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Arching lower back at top of press.
Changing your back position during the Landmine Thruster can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Intermediate athletes wanting thruster benefits with reduced shoulder stress.
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 between sets.
This is one example of how Landmine Thruster 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.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Landmine Thruster
The Landmine Thruster primarily targets the Quadriceps, Shoulders, Glutes, making it an effective exercise for full-body development. Secondary muscles worked during the Landmine Thruster include Core, Triceps, Upper Back, providing additional training stimulus. Stabilizer muscles engaged include Lower Back, Calves.
The Landmine Thruster is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting thruster benefits with reduced shoulder stress. Focus on proper technique and consider starting with easier variations.
For the Landmine Thruster, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90 seconds between sets. For strength, use 5-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
The Landmine Thruster 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 Thruster include: Thruster (Barbell), Thruster (Dumbbell), Landmine Press (Half-Kneeling). These exercises target similar muscle groups as the Landmine Thruster and can be used as substitutes based on your equipment availability, gym setup, or training preferences.