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Landmine Squat

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

MediumGlutesQuadriceps

About this exercise

The Landmine Squat is a squat variation using a barbell anchored in a landmine attachment, allowing the weight to travel in an angled arc. The angled bar path reduces spinal compression compared to a back squat while still loading the quads, glutes, and posterior chain effectively. It is an excellent option for lifters building lower-body strength or working around shoulder mobility limitations.

How to Perform

  • Set up a landmine attachment and insert one end of the barbell into it
  • Load the free end of the barbell with an appropriate weight
  • Stand facing the barbell, feet shoulder-width apart, and grasp the loaded end with both hands at chest height
  • Brace your core, keep your chest tall, and push your hips back and down into a squat
  • Descend until your thighs are at least parallel to the floor
  • Drive through your heels to stand back up, squeezing your glutes at the top
  • Maintain an upright torso throughout the movement

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCoreLower back

Common Mistakes

Common mistakes content is coming soon.

About the Landmine Squat

The Landmine 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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