Landmine Sumo Squat
- Target muscle
- Gluteus Maximus, Quadriceps
- Synergist muscles
- Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae
- Equipment
- Barbell
- Body part
- Hips
- Type
- Strength
The landmine sumo squat is a barbell strength exercise that primarily targets the gluteus maximus and quadriceps, with meaningful assistance from the adductor magnus, gluteus medius, soleus, and tensor fasciae latae. The wide sumo stance emphasises the inner thighs and glutes, while the angled barbell naturally guides an upright torso, making it an accessible and joint-friendly squat variation.
How to do the Landmine Sumo Squat
- 1Anchor one end of a barbell in a landmine sleeve or wedge it securely into a corner. Stand facing the free end of the bar.
- 2Take a sumo stance roughly 1.5 to 2 times shoulder-width apart, with your toes turned out at 30 to 45 degrees.
- 3Cup the end of the barbell with both hands at chest height, keeping your elbows pointed down and your grip secure.
- 4Brace your core, take a deep breath, and stand tall with your chest up and your weight evenly distributed across your feet.
- 5Initiate the descent by pushing your knees out in line with your toes and sending your hips back and down simultaneously.
- 6Lower until your thighs are at or just below parallel to the floor, maintaining an upright torso and keeping your heels flat.
- 7Drive through your entire foot to push the floor away and stand back up, squeezing your glutes at the top.
- 8Reset your breath and brace before each rep, and complete your target reps with control.
Form tips
- Push your knees outward actively throughout the movement to keep them tracking over your toes and protect the knee joint.
- Let the angle of the barbell guide your torso — resist the urge to lean excessively forward; the landmine setup naturally promotes an upright position.
- Keep your weight spread across your full foot, especially through the heels, to maximise glute and quad recruitment.
- Squeeze your glutes deliberately at lockout on each rep to reinforce hip extension and improve the mind-muscle connection.
Common mistakes
- Allowing the knees to cave inward during the descent or ascent, which shifts stress onto the knee ligaments and reduces glute activation — push the knees out actively.
- Rising onto the toes as you descend, which overloads the knees and reduces depth — keep your heels planted and your weight balanced.
- Using too narrow a stance, which defeats the purpose of the sumo variation and limits adductor and glute engagement — spread the feet wide enough so the thighs can reach parallel.
- Rounding the lower back at the bottom of the squat, which places compressive load on the spine — brace your core before each rep and stop just before depth causes your pelvis to tuck under.
- Gripping the bar too loosely or letting the hands slip during the set, which destabilises the load — cup the sleeve firmly and keep your elbows pointing down.
Frequently asked questions
What muscles does the landmine sumo squat work?
It primarily targets the gluteus maximus and quadriceps. The adductor magnus, gluteus medius, soleus, and tensor fasciae latae act as synergists, with the wide stance placing extra demand on the inner thighs and outer hips.
How is the landmine sumo squat different from a regular barbell sumo squat?
The angled landmine bar pulls you slightly forward and upward rather than straight down, which encourages a more upright torso and reduces shear stress on the lower back. This makes it friendlier for beginners and those with limited ankle or hip mobility.
How wide should my stance be for the landmine sumo squat?
Start with your feet roughly 1.5 to 2 times shoulder-width apart and toes turned out 30 to 45 degrees. Adjust until your thighs can reach parallel without your lower back rounding or your heels lifting.
Can I use the landmine sumo squat to build glutes?
Yes. The sumo stance increases the range of motion at the hip and places a strong stretch on the gluteus maximus at the bottom, making it an effective glute-building variation when performed with a full depth and a deliberate squeeze at lockout.
How much weight should I use on the landmine sumo squat?
Start light — often just the bar — to dial in your stance width, knee tracking, and torso position. Once your form is consistent through a full range of motion, add weight in small increments.
