Landmine Squat
Strength
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The Landmine Squat is a strength exercise performed by loading a barbell into a landmine attachment and squatting while holding the free end at chest height, allowing a natural arc for deeper hip drive and reduced spinal stress. It primarily targets the quads, glutes, and posterior thighs, enhancing lower-body power and stability. Ideal for athletes or lifters seeking squat variations that minimize joint strain, it requires only a landmine setup and barbell.
How to Perform Landmine Squat
- 1Insert one end of the barbell into the landmine attachment and load the free end with weight plates; position it in a squat rack or corner for stability.
- 2Stand facing the landmine with feet shoulder-width apart, toes slightly turned out; grip the free end of the barbell with both hands at chest height, elbows tucked.
- 3Engage your core, keep chest up and back flat; squat down by pushing hips back and bending knees until thighs are parallel to the ground (inhale deeply).
- 4Drive through heels to stand explosively, pressing the barbell upward and forward as you extend hips and knees fully (exhale forcefully).
- 5Lower the barbell back to chest height in a controlled manner while maintaining tension (inhale).
- 6Repeat for desired reps, keeping the bar path close to your body.
- 7Key form tips: Maintain neutral spine—avoid rounding back or looking down; keep knees tracking over toes; brace core throughout to protect lower back. Common mistakes: Using arms to lift instead of legs/hips; partial depth squats; letting bar drift forward.