Landmine Squat
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Thighs
- Tipo
- Strength
The Landmine Squat is a squat variation in which you hold the end of a landmine barbell at chest height with both hands as you descend. The angled bar path guides your torso upright, making it easier to achieve depth while loading the quadriceps, glutes, hamstrings, and core. It is a practical option for building lower-body strength when a vertical barbell squat is not suitable.
Cómo hacer el Landmine Squat
- 1Secure one end of a barbell in a landmine attachment or a corner, and load the opposite end with the desired weight.
- 2Stand facing the loaded end of the bar, feet shoulder-width apart with toes turned out slightly.
- 3Cup the weighted sleeve with both hands, interlacing your fingers or gripping a V-handle attached to the end, and bring it to chest height.
- 4Brace your core, pull your shoulders back and down, and keep your chest tall throughout the movement.
- 5Initiate the squat by pushing your hips back and bending your knees simultaneously, tracking them in line with your toes.
- 6Descend until your thighs are at least parallel to the floor, maintaining an upright torso aided by the bar's natural angle.
- 7Press through your full foot to drive the floor away, extending your hips and knees together as you return to standing.
- 8Lock out at the top by squeezing your glutes, then reset your brace before beginning the next repetition.
Consejos de técnica
- Keep the bar in contact with your sternum or just below it throughout the lift — letting it drift forward shifts load onto your lower back.
- Drive your knees out actively on the way down and the way up to maintain alignment with your toes and protect the knee joint.
- Think about sitting between your heels rather than directly down; this cue encourages hip flexion and reduces shear on the knees.
- Take a full breath before each rep and brace your abdomen as if absorbing a punch — this stiffens the trunk and protects the spine.
- Control the descent for two to three seconds to build positional awareness before adding load.
Errores comunes
- Allowing the knees to cave inward: this places excessive rotational stress on the knee joint and reduces the contribution of the glutes.
- Rising onto the toes at the bottom: loss of heel contact shortens the range of motion and shifts load away from the posterior chain.
- Letting the torso fall forward and the elbows drop: this defeats the upright-posture benefit of the landmine setup and compresses the lumbar spine.
- Using too much weight too soon: the landmine squat rewards technique over load — excessive weight causes compensatory movement patterns that reduce muscle stimulus and increase injury risk.
- Skipping the hip hinge at the start of the descent: squatting straight down rather than pushing the hips back first places disproportionate stress on the knees and limits depth.
Preguntas frecuentes
What muscles does the Landmine Squat work?
The Landmine Squat primarily targets the quadriceps, glutes, and hamstrings. The core musculature — including the rectus abdominis and obliques — works isometrically to stabilize the torso against the angled load throughout each repetition.
How is the Landmine Squat different from a regular barbell squat?
The fixed angle of the landmine bar guides the load forward rather than directly overhead, which naturally encourages an upright torso and makes it easier to reach depth without excessive forward lean. This makes it more accessible for people with limited ankle or thoracic mobility.
Can beginners do the Landmine Squat?
Yes. The guided bar path and upright torso position make the Landmine Squat a beginner-friendly way to learn squat mechanics before progressing to more technical variations. Start with the empty bar sleeve to focus on body position.
Where should I stand relative to the landmine?
Stand close enough to the pivot point that the bar rests comfortably at chest height with your elbows slightly bent — typically one to two feet away. Standing too far back will force you to reach forward and compromise your torso position.
How many sets and reps should I do for the Landmine Squat?
For strength, three to five sets of four to six reps with heavier loads works well. For hypertrophy or technique practice, three to four sets of eight to twelve reps at a moderate weight is a common approach.
