Landmine Squat

1. Anchor a barbell in a landmine attachment or a sturdy corner.
2. Stand facing the bar with feet shoulder-width apart, holding the free end against your chest with both hands.
3. Brace your core and keep your chest tall.
4. Bend your knees and hips to squat down, keeping the bar close to your body.
5. Descend until your thighs are at least parallel to the floor.
6. Drive through your heels to stand back up, following the bar's natural arc.
7. Keep your elbows tucked and the bar stable against your chest throughout.

Common Mistakes

• Letting the bar drift away from the chest: Holding the end too far from your body shifts the load forward and strains your lower back. Keep it pinned tight against your chest.
• Rounding the upper back: Hunching forward to cradle the bar reduces core stability. Keep your chest lifted and shoulder blades set.
• Rising onto the toes: Shifting weight forward onto the toes reduces stability. Keep weight balanced through your whole foot.
• Fighting the natural arc: Forcing the bar straight up and down instead of letting it follow its pivot path makes the movement awkward. Let the bar swing slightly forward as you rise, matching the landmine's fixed arc.

Programming Tips

The landmine squat holds the free end of a bar anchored in a landmine sleeve at the chest and squats while the bar sweeps a fixed arc, gently pushing the lifter back into their heels and keeping the torso tall. The arc does the coaching: it is nearly impossible to fold forward or let the knees wander, which makes this the most self-correcting loaded squat in the gym and a favorite for beginners, taller lifters, and anyone whose back is tired of axial load. Program it 3 to 4 sets of 8 to 15 reps as the main squat on lighter days or as quad volume after heavy barbell work.

Stand facing the anchor with the bar end held in both hands against the upper chest, feet shoulder width, and squat until the thighs pass parallel while the elbows stay down and the bar stays touching the chest. Drive up through the mid-foot and let the bar's arc guide the path. Start around 20 to 40 kg including the 10 kg bar and progress in 5 kg jumps; when big plates run out, hold a goblet-style squat lower on the bar or slow the descent to 3 seconds instead. Depth comes easier here than in any other squat, so use it.

Common Questions

Landmine squat or goblet squat?

The landmine loads heavier without the arms giving out, and the arc keeps the torso more upright. The goblet is more portable. Beginners do well starting goblet and moving to the landmine as weights climb.

Is the landmine squat quad or glute dominant?

Mostly quads, thanks to the upright torso and forward knee travel. Standing a half step further from the anchor shifts a little more work to the hips.

Why does the weight feel lighter than the plates say?

The anchored end carries part of the load, so a 60 kg setup might deliver 45 kg to your hands. Track progress by plates on this same lift rather than comparing it to free squats.