How to do a Landmine Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Landmine Squat
Barbells
Landmine
Workouts with Landmine Squat
Target muscles worked
Instructions for Proper Form
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.
- 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.
- Explode up with the bar while maintaining a flat back and keeping your core engaged to move the landmine into the starting position.
- 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.
- 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.
- Slowly hinge at your hips while keeping your core engaged to drop into a squat.
- 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.
- Maintain good posture by keeping your knees behind your toes, your core engaged, your back straight and a slight forward lean.
- You should feel this exercise in your quads, glutes and hamstrings, but not in your lower back.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWeight & 1 Rep Max Calculator
Average Landmine Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Landmine Squat
1. Leg Extension
99.4 mSCORESWAPPED 616 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
2. Dumbbell Squat
94.1 mSCORESWAPPED 304 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Back Squat
99.3 mSCORESWAPPED 258 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
4. Leg Press
99.7 mSCORESWAPPED 246 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 215 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Air Squats
92.1 mSCORESWAPPED 210 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
7. Machine Leg Press
95.1 mSCORESWAPPED 196 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine
8. Hack Squat
90.1 mSCORESWAPPED 152 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
- Beginner
- Quads
- Hack Squat Machine
9. Landmine Squat to Press
44.4 mSCORESWAPPED 142 TIMESA compound exercise targeting the lower body and shoulders. By squatting with the landmine bar and pressing it overhead upon standing, it enhances full-body strength, coordination, and engages core muscles for stability.
10. Lunge
90.8 mSCORESWAPPED 138 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads