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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

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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