Exercise · Legs and glutes
Landmine squat: how to do it right
The landmine squat is a squat done with a bar fixed into a landmine pivot. You hold the end of the bar in front of your chest, similar to a goblet squat. It targets your quadriceps mainly, with help from the glutes and core, and often makes it easier to keep a more upright back than with many other squat variations.
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The essentials
- Hold the bar end at chest height with both hands.
- Squat down keeping the bar close to your body.
- Drive through your heels to stand, keep your back straight.
Muscles worked
- Primary
- Quadriceps
- Secondary
- Glutes · Core
How to do it
- Set the bar in the landmine pivot and hold the end at chest height with both hands, elbows pointing down.
- Step your feet a bit forward from the pivot, about shoulder-width apart, toes turned slightly out.
- Brace your core, look straight ahead, then start squatting down by bending your knees and hips as if sitting back.
- Keep the bar close to your body and your back straight as you lower until your thighs are at least parallel to the floor or to a comfortable depth.
- Drive through your heels to stand back up, extending knees and hips without letting the bar drift away from you.
- At the top, keep your knees soft, take a breath, then start the next rep with the same control.
Common mistakes
Letting the bar drift away from the body
Instead : Keep your hands closer to your chest and think about keeping the bar end above the middle of your feet for the whole movement.
Heels lifting off the floor
Instead : Adjust your stance slightly forward or back until you can keep your heels down. Push through your heels and mid-foot as you come up.
Rounding the back at the bottom
Instead : Pull your shoulder blades slightly together, look forward, and brace your core before you squat. Slow down the descent and stop a bit higher if you lose your position.
Bouncing out of the bottom too fast
Instead : Control the way down over 2 to 3 seconds, pause briefly at the bottom, then stand up powerfully but controlled, without bouncing on your knees or hips.
Coach tips
- Breathe in through your nose as you go down, and breathe out through your mouth as you push into the floor to stand up.
- Aim for a controlled 2 to 3 second descent, a short pause at the bottom, then a faster but stable ascent.
- If the bar slips from your hands, bring your hands a bit closer together and keep your elbows under the bar end, not flared out.
- Start with a light weight to find your ideal foot position, then increase the load gradually over your next workouts.
Variations
- Landmine squat with a 1–2 second pause at the bottom to improve control and core positioning.
- Landmine squat with partial range of motion (halfway down) if your mobility or confidence doesn’t allow you to go deeper yet.
- Landmine squat with a slightly narrower stance to put a bit more focus on the quadriceps.
Sets and reps
Landmine squats are often done for 3 to 4 sets of 8 to 12 reps with a load you can control through the full range of motion. They can be used as a main leg exercise or as a more stable option than some free barbell squats.
Equipment
Alternatives for the same muscles
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Common questions
What does the landmine squat mainly work?
The landmine squat mainly targets your quadriceps, with the glutes and core working to support and stabilize the movement.
Where should I place my feet for landmine squats?
Usually, feet about shoulder-width apart, toes slightly turned out, and a small step forward from the pivot so the bar follows a natural path. Adjust a few centimetres forward or backward so your heels stay down and your back feels comfortable.
What if my knees hurt when I do landmine squats?
Stop the set, reduce the weight and use a slightly shorter range of motion. If the pain comes back or stays, stop this exercise and talk with a health professional before continuing.
What can I do instead of landmine squats if my gym doesn’t have a pivot?
Exercises that work your legs in a similar way include the barbell back squat, barbell front squat, goblet squat, dumbbell Bulgarian split squat, dumbbell reverse lunge, and dumbbell step-up.