Landmine Cossack Squat
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The landmine Cossack squat is a unilateral lower-body exercise that targets the glutes (gluteus maximus and gluteus medius), adductors, hip flexors, and quadriceps through a deep lateral squat pattern. Holding the end of a landmine-mounted barbell provides a counterbalance that allows you to sit deeper into each rep with greater control. It is an excellent movement for building hip mobility, lateral strength, and single-leg stability.
Cómo hacer el Landmine Cossack Squat
- 1Set up a barbell in a landmine attachment or wedge one end securely into a corner. Load the free end lightly if desired.
- 2Stand facing the barbell with your feet wider than shoulder-width apart and toes pointed slightly outward.
- 3Grip the sleeve end of the barbell with both hands at chest height, keeping your elbows close to your body.
- 4Shift your weight onto your right foot and begin lowering your hips toward the floor on that side, bending your right knee deeply while keeping your left leg extended straight.
- 5Keep your left foot flat on the floor with toes pointed up or slightly out, and your right heel firmly planted throughout the descent.
- 6Lower until your right thigh is at or below parallel to the floor, or as deep as your hip mobility allows, using the barbell as a counterbalance to stay upright.
- 7Drive through your right heel to press the floor away and return to the starting position.
- 8Complete all reps on one side before switching to the left side.
- 9Stand tall and reset between sides to ensure symmetrical setup and effort.
Consejos de técnica
- Use the landmine as an active counterbalance — lean your torso slightly back against the bar's resistance to allow your hips to drop lower without losing balance.
- Keep your working-side heel in full contact with the ground throughout; if it rises, reduce depth or work on ankle and hip mobility first.
- Brace your core before each rep and maintain a tall, upright chest to protect the lower back and reinforce proper hip mechanics.
- Point the toes of your extended leg upward to keep the adductors of that leg under a controlled stretch and prevent the foot from rolling inward.
- Start with the unloaded barbell sleeve to master the movement pattern before adding plates.
Errores comunes
- Letting the working-side heel rise off the floor — this shifts load away from the glutes and adductors onto the knee and Achilles, reducing effectiveness and increasing injury risk.
- Collapsing the torso forward excessively — dropping the chest reduces the counterbalance benefit of the landmine and places unnecessary strain on the lumbar spine.
- Rushing through the descent — moving too fast prevents the glutes and adductors from doing eccentric work and makes it harder to control depth and balance.
- Allowing the working knee to cave inward — valgus collapse at the knee indicates weak glutes or poor control; focus on driving the knee out over the pinky-toe side of the foot.
- Keeping the stance too narrow — an insufficiently wide stance limits lateral range of motion and reduces the adductor stretch that makes the Cossack squat uniquely effective.
Preguntas frecuentes
What muscles does the landmine Cossack squat work?
The landmine Cossack squat primarily works the glutes (gluteus maximus and gluteus medius), adductors (inner thigh), hip flexors, and quadriceps. The bent leg does most of the squatting work while the extended leg places the adductors under a deep stretch, making this an effective exercise for both strength and hip mobility.
Why use a landmine for a Cossack squat?
The landmine provides a counterbalance that allows you to sit deeper into the lateral squat with better control and an upright torso. Without it, many people lack the hip mobility or balance to reach full depth safely. The fixed arc of the barbell also guides movement and reduces the learning curve compared to a bodyweight-only version.
Is the landmine Cossack squat good for hip mobility?
Yes. The deep lateral squat pattern challenges hip flexion, adductor length, and ankle dorsiflexion simultaneously, making it one of the most effective exercises for improving functional hip mobility. Regular practice can help reduce tightness in the groin and hips and translate to better range of motion in squats and athletic movements.
How wide should my stance be for a Cossack squat?
Start with a stance roughly 1.5 to 2 times shoulder-width apart. Your feet should be wide enough that you can lower your hips toward one heel while keeping the other leg fully extended. Adjust based on your hip mobility — a wider stance generally allows more comfortable depth, but too wide can compromise balance.
Can beginners do the landmine Cossack squat?
Yes, and the landmine actually makes it more beginner-friendly than the bodyweight version by providing stability. Start with just the empty barbell sleeve and focus on controlled depth, keeping the heel down and the chest up. As hip mobility and strength improve, you can gradually add weight to the barbell.
