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.
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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.
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.
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Also targets: Quadriceps, Glutes, Shoulders
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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.
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 60-90 seconds between sets.
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 Thruster could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Landmine Thruster as intermediate. 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 Thruster. 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 Thruster 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 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.