About this exercise
An advanced quad-dominant squat variation using a landmine attachment for balance support. The body leans back as the knees travel forward past the toes, placing intense isolation on the quadriceps through a deep range of motion.
Landmine Sissy Squat
Step by step instructions, muscle activation and variants for the Landmine Sissy Squat.
HardQuadriceps
How to Perform
- Insert one end of a barbell into a landmine attachment and load the other end with weight
- Stand facing the loaded end and grip the barbell with both hands at chest height
- Place your feet shoulder-width apart with heels slightly raised or flat on the floor
- Lean back slightly and begin bending your knees, allowing them to travel forward over your toes
- Lower your body until your thighs are parallel to or below parallel with the floor
- Keep your torso leaning back throughout and use the barbell for balance
- Drive through the balls of your feet to extend the knees and return to the starting position
Muscle Activation
Primary
Quadriceps
Secondary
GlutesCalves
Common Mistakes
Common mistakes content is coming soon.
About the Landmine Sissy Squat
The Landmine Sissy 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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