Landmine Front Squat
- Músculo objetivo
- Gluteus Maximus, Quadriceps
- Músculos sinergistas
- Adductor Magnus, Soleus
- Equipamiento
- Barbell
- Parte del cuerpo
- Hips, Thighs
- Tipo
- Strength
The Landmine Front Squat is a barbell squat variation that targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus contributing through the full depth of the movement. Holding the sleeve end of a landmine-anchored barbell at chest height naturally positions the torso more upright than a traditional front squat, making it an accessible option for lifters with limited thoracic mobility or wrist flexibility.
Cómo hacer el Landmine Front Squat
- 1Load a barbell into a landmine attachment and position yourself facing the pivot end, feet slightly wider than shoulder-width with toes turned out 15–30°.
- 2Grasp the end of the sleeve with both hands — a goblet grip (one hand over the other) or interlaced fingers both work — and hold it at upper-chest height.
- 3Stand upright, brace your core, squeeze your lats, and take a full breath into your belly before each rep.
- 4Initiate the squat by pushing your knees out in line with your toes and sitting your hips back and down simultaneously.
- 5Descend until your thighs are at least parallel to the floor, keeping your chest tall and your heels flat throughout.
- 6Drive through your full foot — heel and forefoot — to press the floor away and stand back up, keeping your knees tracked over your toes.
- 7Lock out at the top by squeezing your glutes fully before beginning the next rep.
Consejos de técnica
- Keep your elbows high and your chest up throughout the descent — the bar will naturally want to drift down; resist it by driving your elbows toward the ceiling.
- Think of spreading the floor apart with your feet to activate the hips and keep your knees from caving inward on the ascent.
- Stand close enough to the landmine that the bar angle is relatively shallow — too far back steepens the angle and pulls you forward.
- Use a tempo of 2–3 seconds on the way down to build positional control before adding significant load.
Errores comunes
- Standing too far from the pivot point, which steepens the barbell angle and forces an excessive forward lean that shifts load off the quads and glutes.
- Allowing the heels to rise as depth increases, which signals tight calves or ankles and reduces stability — elevate the heels slightly on plates if needed while working on ankle mobility.
- Letting the knees collapse inward (valgus) during the drive up, which reduces glute engagement and places stress on the knee joint.
- Rounding the upper back at the bottom of the squat, losing the upright torso position and increasing spinal load unnecessarily.
Preguntas frecuentes
What muscles does the Landmine Front Squat work?
It primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus acting as synergists through the full range of motion.
How is the Landmine Front Squat different from a barbell front squat?
The landmine version uses a fixed arc rather than a vertical bar path, which allows a more upright torso with less demand on wrist and thoracic mobility, making it more accessible for most lifters.
Is the Landmine Front Squat good for beginners?
Yes — the guided bar path and forgiving grip position make it one of the better squat introductions for lifters still developing mobility and positional strength.
How deep should I squat?
Aim for thighs parallel to the floor or below, as long as you can maintain a flat back and your heels stay down. Depth that compromises form adds spinal risk without additional muscle benefit.
How many sets and reps should I do?
For strength, 3–5 sets of 4–6 reps at a challenging load. For hypertrophy, 3–4 sets of 8–12 reps. Add weight progressively once your form is consistent across all reps.
