Landmine Squat
Let the bar hold you upright. The landmine squat holds the bar at the chest on an arc that pulls you forward, which acts as a counterbalance and lets you squat deep with a tall torso. Rest the weight on the chest rather than holding it out with the arms. It suits anyone learning to squat or working around a back that dislikes a loaded bar.
Setup
- Barbell in a landmine, hold the end at the chest with both hands.
- Feet shoulder width, toes slightly out.
How To Do It
- Squat down, letting the arc of the bar keep you upright.
- Descend until the hip crease passes the knee.
- Stand by driving the floor away.
Breathing
Inhale down, exhale up.
Common Mistakes
- Letting the arms take the weight instead of resting it on the chest.
- Leaning forward when the landmine exists to prevent exactly that.
Programming It
Three to four sets of 8-15. The load is limited by what you can hold at the chest.
Why This Exercise Works
The bar's arc pulls you slightly forward, and holding the end at the chest counterbalances it. Those two errors cancel, which is why people who fold forward in a back squat often sit upright immediately here. It is the fastest way to show someone what an upright squat feels like.
Where You Should Feel It
Quads and glutes, with the bar's arc pulling you into a more upright position than a back squat. The load is limited by what you can hold at your chest.
Where It Fits in a Program
The bar's arc counterbalances you, so you can squat deep with an upright torso. Programme it early, while you can still execute it well.
Progressing and Regressing It
To progress the landmine squat: add a plate on the sleeve, or pause two seconds at the bottom. To regress it: reduce the load and use the bar's arc to sit deeper.
Who It's For
Anyone learning to squat, and anyone with a back that dislikes a loaded bar. The arc acts as a counterbalance and makes depth easier to reach.
Equipment and Substitutions
As written here it uses a landmine and a barbell. No bar available? A dumbbell or machine version below trains the same muscles; you will move less total weight but the pattern survives.
Related Exercises
- Zercher Squat · Quads, Glutes, Core, Upper Back
- Front Squat · Quads, Core, Upper Back
- Paused Goblet Squat · Quads, Glutes, Core
- Barbell Hack Squat · Quads, Glutes
- Step-Up · Quads, Glutes, Balance
- Band Squat · Quads, Glutes
- Goblet Box Squat · Quads, Glutes
- Barbell Back Squat · Legs, Glutes, Core
Common Questions
What muscles does the landmine squat work?
The landmine squat primarily trains the quads, glutes, core.
How many sets and reps should I do?
Three to four sets of 8-15. The load is limited by what you can hold at the chest.
What are the most common landmine squat mistakes?
Most often: letting the arms take the weight instead of resting it on the chest; leaning forward when the landmine exists to prevent exactly that.
Do I need a landmine and a barbell to do this?
This version uses a landmine and a barbell, and it trains the quads, glutes, core. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The landmine squat loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.