How to do a Landmine Sumo Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Landmine
Workouts with Landmine Sumo Squat
Target muscles worked
Instructions for Proper Form
Utilizes the landmine setup for a sumo squat, adding a unique angle and resistance. This exercise targets the glutes, quads, and inner thighs, improving lower body strength and stability.
- Position yourself over the landmine with your feet wider than shoulder-width apart and angled out slightly.
- Squat down over the bar and grasp the end of the landmine in both hands such that your fingers are on the underside of the bar.
- Engage your glutes, hamstrings and quads to drive your hips up and forwards.
- Hold this position for a moment at the top of the movement while maintaining tension in your glutes and hamstrings.
- Hinge at the hips to slowly allow the weight to descend back down.
- Hold this position for a moment at the bottom of the movement.
- Maintain good posture by keeping your core engaged, shoulders back, chest up and knees behind your toes for the duration of the exercise.
- You should feel this exercise primarily in your glutes, quads and hamstrings.
Weight & 1 Rep Max Calculator
Average Landmine Sumo 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
Alternatives & Variations to Landmine Sumo Squat
1. Dumbbell Sumo Squat
81 mSCORESWAPPED 221 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
2. Leg Extension
99.4 mSCORESWAPPED 153 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.
3. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 71 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
4. Leg Press
99.7 mSCORESWAPPED 66 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.
5. Landmine Squat
71.1 mSCORESWAPPED 61 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.
6. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 58 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 54 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.
8. Dumbbell Squat
94.1 mSCORESWAPPED 50 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.
9. Single Leg Leg Extension
60.6 mSCORESWAPPED 45 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
10. Machine Leg Press
95.1 mSCORESWAPPED 43 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.