Step by step instructions, muscle activation and variants for the Landmine Squat and Press.
The landmine squat and press is a compound exercise that pairs a squat with a single-arm or double-arm overhead press using a barbell anchored in a landmine attachment. The angled barbell path makes it a joint-friendly alternative to traditional overhead presses while still challenging the quads, glutes, and shoulders together.
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The Landmine Squat and Press 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.