Landmine Front Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Landmine Front Squat

Step by step instructions, muscle activation and variants for the Landmine Front Squat.

MediumGlutesQuadriceps

About this exercise

A front squat variation using a barbell anchored in a landmine attachment, held at chest level with both hands. The angled barbell path naturally promotes an upright torso, making it more accessible than a traditional front squat while effectively targeting the quads, glutes, and core.

How to Perform

  • Load the barbell and secure one end in a landmine attachment anchored to the floor
  • Stand facing the landmine with feet shoulder-width apart, toes slightly turned out
  • Grasp the end of the barbell with both hands and hold it at chest height with elbows up
  • Brace your core, keep your chest tall, and take a breath before descending
  • Push your knees out in line with your toes as you lower into the squat
  • Descend until your thighs are at least parallel to the floor
  • Drive through your heels to return to the starting position

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Landmine Front Squat

The Landmine Front Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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