Landmine Squat
The bar's arc counterbalances you, so you can squat deep with an upright torso.
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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Squatting loads the quadriceps, glutes and spinal erectors together under a long range of motion.
Where It Fits in a Program
The bar's arc counterbalances you, so you can squat deep with an upright torso. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. You should have a working base in the underlying pattern before loading this heavily. Add weight only when the current load is genuinely comfortable for all prescribed reps.
Progressing and Regressing It
To progress the landmine squat: add 2.5-5lb per side once you complete all sets at the top of the range. To regress it: strip to an empty bar and rebuild the pattern. Change one variable at a time.
Equipment and Substitutions
This version uses a landmine and a barbell. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
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
- Goblet Box Squat — Quads, Glutes
- Barbell Back Squat — Legs, Glutes, Core
- Wall Sit — Quads, Glutes
Common Questions
What muscles does the landmine squat work?
The barbell back squat primarily trains the legs, glutes, core. The listed muscles are highlighted in the animation above so you can see which tissue is producing the movement rather than guessing from the exercise name.
How many sets and reps should I do?
The landmine squat is a demanding compound movement, so it belongs early in a session. Three to five sets of three to six reps for strength; three to four of six to ten for size. Rest two to three minutes.
What are the most common landmine squat mistakes?
On the barbell back squat, the usual faults are letting the tempo run away on the lowering phase, loading beyond what the legs, glutes, core can control, and cutting the range short at the hardest point of the rep.
Do I need a landmine and a barbell to do this?
This version uses a landmine and a barbell. If you don't have that, use another exercise that trains the quads, glutes, core through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The landmine squat loads the knee, hip and lower back directly, so an existing problem there is the one to watch. If a rep reproduces your pain rather than normal training discomfort, stop and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.