How to do a Landmine Squat to Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Landmine
Workouts with Landmine Squat to Press
Instructions for Proper Form
A 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.
- Stand upright with your feet shoulder width apart clasping your hands around the end of the barbell at chest level.
- Bend your knees and press your hips backward to descend into a squat keeping the end of the barbell resting on your chest.
- Straighten back to the starting position and then press the end of the barbell overhead.
- Bring the barbell back to chest height and repeat.
Weight & 1 Rep Max Calculator
Average Landmine Squat to Press 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.
- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps45lbs55lbs
- advanced8reps60lbs75lbs
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Alternatives & Variations to Landmine Squat to Press
1. Leg Extension
99.4 mSCORESWAPPED 639 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.
2. Leg Press
99.7 mSCORESWAPPED 422 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.
3. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 337 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
4. Dumbbell Squat
94.1 mSCORESWAPPED 306 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.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 283 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
6. Back Squat
99.3 mSCORESWAPPED 235 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.
7. Machine Leg Press
95.1 mSCORESWAPPED 234 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.
8. Air Squats
92.1 mSCORESWAPPED 214 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.
9. Landmine Squat
71.1 mSCORESWAPPED 203 TIMESUtilizes 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.
10. Dumbbell Sumo Squat
81 mSCORESWAPPED 186 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.