Landmine Squat
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Barbell, Squat Rack
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Trunk, Anterior Deltoid
Movement pattern
Bilateral Squat
Training goal
Technique
Sport
General Athletic Development
Overview
Purpose. Teach a deep, upright squat with a counterbalanced load.
How it fits the system. A beginner-level bilateral squat entry in the Strength section, programmed to develop technique. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Trunk, Anterior Deltoid
Movement pattern
Bilateral Squat
Equipment
Barbell, Squat Rack
Difficulty
Beginner
How to Perform
- Set one end of a barbell in a landmine attachment or a corner.
- Load the free end and hold it at chest height with both hands.
- Stand with the feet shoulder width apart, toes slightly out.
- Brace the trunk and sit straight down between the hips.
- Let the bar arc slightly forward as you descend.
- Drive through the whole foot to stand tall.
Coaching Cues
- Let the bar act as a counterweight so you can stay upright.
- Keep the elbows tucked into the ribs.
- Sit between the hips rather than back.
Common Mistakes
- Letting the bar drift away from the chest.
- Rounding the upper back under the load.
- Using a load that pulls you forward.
Progressions & Regressions
Progressions
Progress to a front squat or goblet squat with heavier load.
Regressions
Reduce load and range.
When to Use It
When to use
For beginners, or when ankle or shoulder restrictions limit other squats.
When not to use
Rarely contraindicated.
Programming
3 sets of 8 to 12 reps.
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