How to do a Landmine Squat

Utilizes the landmine setup to engage the lower body and core with a unique angle of resistance that differs from traditional squats. This exercise targets the quads, glutes, and hamstrings while requiring the core to stabilize the body throughout the movement. The landmine squat is excellent for individuals looking to vary their squat routine, improve functional strength, and focus on form and technique without the need for a squat rack.

1. Position your feet just past the end of the landmine with your feet roughly shoulder-width apart. Grasp the bar underneath you with both hands in a deadlift position.
2. Explode up with the bar while maintaining a flat back and keeping your core engaged to move the landmine into the starting position.
3. Raise the landmine to chest height and interlock your fingers around the end of the landmine. Use your thumbs as a pad between your chest and the landmine.
4. Position your body such that the center of your chest is against your hands. Maintain a slight forward lean as the landmine will move in an arc rather than straight up and down.
5. Slowly hinge at your hips while keeping your core engaged to drop into a squat.
6. Explode upwards by engaging your quads, glutes and hamstrings to drive your hips up and forwards. Keep your core engaged to support your lower back.
7. Maintain good posture by keeping your knees behind your toes, your core engaged, your back straight and a slight forward lean.
8. You should feel this exercise in your quads, glutes and hamstrings, but not in your lower back.