Landmine Squat and Press
- Target muscle
- Deltoid Anterior, Gluteus Maximus, Quadriceps
- Equipment
- Leverage machine
- Body part
- Shoulders, Thighs
- Type
- Strength
The landmine squat and press is a compound strength exercise that combines a squat and an overhead press into one fluid movement, targeting the anterior deltoid, gluteus maximus, and quadriceps. The angled barbell path of the landmine attachment makes the overhead portion more shoulder-friendly than a strict vertical press. It fits well as a lower-body and shoulder builder in strength programs or as a conditioning tool when performed for higher reps.
How to do the Landmine Squat and Press
- 1Anchor one end of a barbell in a landmine attachment fixed to the floor or a rack. Load the free end with the appropriate weight.
- 2Stand facing the free end of the barbell with your feet shoulder-width apart and toes turned out slightly.
- 3Cup the sleeve of the barbell with both hands at chest height, elbows pointing down and inward, keeping the bar close to your sternum.
- 4Brace your core, take a deep breath, and sit back and down into a squat until your thighs are roughly parallel to the floor.
- 5Drive through your heels to stand back up, keeping your chest tall and the bar in contact with your body.
- 6As you reach the top of the squat and your hips fully extend, use the upward momentum to transition into the press.
- 7Press the barbell up and forward along its natural arc until your arms are fully extended overhead.
- 8Lower the bar back to chest height under control, resetting your position before the next squat.
- 9Complete all reps, then set the bar down safely by reversing to the starting position.
Form tips
- Keep your elbows tucked close to your body during the squat phase so the bar does not drift forward and pull you off balance.
- Time the press to begin as your hips lock out at the top of the squat — using leg drive to initiate the press reduces shoulder strain and lets you move more weight.
- Look straight ahead or slightly upward throughout the movement to keep your spine neutral and avoid excessive forward lean.
- Start with a lighter load than you expect to need; the squat-to-press transition is a coordination skill that takes a few sessions to groove.
- If you feel unstable, widen your stance or hold the bar with a single hand for a unilateral variation that allows the free arm to aid balance.
Common mistakes
- Pressing before the hips fully extend — initiating the press while still rising from the squat means you miss the leg-drive transfer and place all the load on the shoulders.
- Allowing the torso to pitch excessively forward during the squat, which shifts stress onto the lower back rather than the quads and glutes.
- Letting the elbows flare wide during the squat descent, causing the bar to drift away from the body and destabilize the lift.
- Using a weight that is too heavy for the press, which forces you to shorten the squat depth to generate enough momentum to complete the press.
- Rounding the upper back at the bottom of the squat, which limits shoulder mobility for the press and increases injury risk.
Frequently asked questions
What muscles does the landmine squat and press work?
The primary muscles are the anterior deltoid (front shoulder), gluteus maximus, and quadriceps. Because it is a compound movement, your core, upper back, and triceps also work to stabilize and complete the press, though no additional synergists are formally classified for this exercise.
Is the landmine squat and press suitable for beginners?
It can be, but it requires learning two movement patterns simultaneously. Beginners are better served by mastering the goblet squat and a landmine press separately before combining them. Once both feel comfortable individually, the combined movement is accessible with a light load.
Should the squat and press happen at the same time or sequentially?
They should be sequential, not simultaneous. Squat to full depth, then drive up and use the momentum of hip extension to initiate the press. Attempting to squat and press at the exact same moment reduces power transfer and makes the movement harder to control.
How many sets and reps should I do?
For strength, 3–4 sets of 4–6 reps with a heavier load works well. For hypertrophy or conditioning, 3–4 sets of 8–12 reps with moderate weight is a common approach. Because the movement involves coordination, keep reps controlled rather than rushing the transition.
What are good alternatives if I do not have a landmine attachment?
A goblet squat paired with a separate dumbbell or kettlebell press covers the same muscle groups. A dumbbell thruster (squat-to-press with dumbbells) is the closest functional equivalent and requires no special equipment.
