Landmine Squat with Multi-Grip Attachment - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Landmine Squat with Multi-Grip Attachment

Step by step instructions, muscle activation and variants for the Landmine Squat with Multi-Grip Attachment.

MediumGlutesQuadriceps

About this exercise

The landmine squat with linebacker attachment is a squat variation that uses a barbell anchored in a landmine base with a multi-grip (linebacker) attachment held at chest height. The angled force vector created by the landmine reduces spinal compression compared to a traditional barbell squat, making it an excellent option for building lower-body strength while maintaining an upright torso.

How to Perform

  • Set up a barbell in a landmine base and attach the linebacker (multi-grip) attachment to the free end
  • Stand facing the attachment with feet shoulder-width apart and toes slightly turned out
  • Grasp the attachment at chest height with both hands and hold it close to your chest
  • Brace your core, keep your chest tall, and begin the squat by pushing your hips back and bending your knees
  • Descend until your thighs are parallel to the floor or as deep as your mobility allows
  • Drive through your heels to return to the standing position, keeping the attachment at chest height throughout
  • Squeeze your glutes at the top of each rep before beginning the next repetition

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsLower back

Common Mistakes

Common mistakes content is coming soon.

About the Landmine Squat with Multi-Grip Attachment

The Landmine Squat with Multi-Grip Attachment 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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