Strength Training · Bodybuilding
Landmine Squat
The landmine squat is a front-loaded squat with the free end of an anchored barbell held at your chest. It trains your thighs and glutes while the bar follows a fixed arc.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing the anchor with the free end of the bar between your feet.
- Grasp the end of the sleeve with both hands from a squat position.
- Lift the sleeve to your upper chest using your legs.
- Set your feet about shoulder-width apart with your toes turned slightly outward.
- Lower your hips between your knees as the bar follows its arc, stopping at a comfortable depth.
- Push through your whole foot to return to standing.
Form cues
- Brace before each descent.
- Let your knees follow your toes.
- Keep the sleeve close to your chest.
- Exhale as you stand.
Common mistakes
- Leaning heavily into the barSupport your own balance rather than using the anchored bar as a prop.
- Heels lifting at the bottomAdjust your distance from the anchor or shorten your depth until your heels stay planted.
- Bouncing out of the squatSlow the descent so you can reverse direction without bouncing.
Safety
An unsecured anchor or lost grip can let the loaded bar shift or fall onto your feet. Excessive load or fatigue can also strain your back during the squat or while lifting the sleeve into position.
- Use a properly secured landmine attachment rather than wedging the bar into an unsecured corner.
- Secure added plates with a collar.
- Choose a load you can lift into position without jerking or twisting.
- End the set before your grip fails, lowering the sleeve to the floor with a controlled squat or hip hinge.
If knee, hip, back, or wrist pain limits the movement, use a lighter load or shorter range and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Landmine Attachment
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Finish each set with enough strength left to perform about two more controlled reps.