How To Do A Landmine Squat – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: June 29, 2023
  • Time to read: 17 min.
How To Do A Landmine Squat

The Landmine Squat is an efficient exercise for building leg strength and power. It engages multiple muscle groups, such as hamstrings, quads, glutes and core muscles. Athletes and fitness enthusiasts can modify the squat to match their fitness levels and needs.

To do a proper Landmine Squat, attach a barbell to a landmine apparatus or substitute. Stand with feet shoulder-width apart and hold the barbell grip with one hand, the other near the chest. Lower the hips slowly and bend the knees until they reach almost 90 degrees angle. Then drive back up explosively.

This exercise has become popular due to its versatility and ease of use. However, not everyone is suitable for this movement. People with knee issues or limited wrist and arm mobility should avoid it.

John had difficulty squatting due to past knee injuries, until he found the Landmine Squat was less strenuous on his joints. He practices this movement regularly and it’s helped him build lower body strength without stressing his knees.

Benefits of Landmine Squats

To enhance your lower body strength, improve your core stability and enhance your flexibility, try incorporating landmine squats into your workout routine. In this section about the benefits of landmine squats, we will explore how this exercise can improve your physical fitness and overall performance. Specifically, we’ll dive into the sub-sections of strengthening your lower body muscles, improving your core strength, and enhancing your mobility and flexibility.

Strengthening Lower Body Muscles

Landmine squats are a great exercise – they build strength and resilience in your lower body. It’s become popular because it’s effective, convenient, and can be used in lots of different training settings. Whether you’re an athlete looking for a performance boost or someone wanting to stay fit at the gym, you can benefit from this exercise. Here’s how to do it in five steps:

  1. Stand next to the bar, one end fixed in a corner or attachment point.
  2. Lift the weight with both hands up to shoulder height.
  3. Bend your knees and hips, shifting your weight backwards like you’re sitting in a chair.
  4. Go down until your thighs are parallel to the ground.
  5. Straighten back up while exhaling.

Landmine squats work several muscles, especially your quads, hamstrings, glutes, calves, abs, and lower back. But they also help to improve alignment for daily activities, and can ease pain in certain parts of your body.

Someone I know suffered from chronic lower back pain, but it improved after doing landmine squats consistently for six months. They said their core was stronger, and they had more energy, range of motion, and stance control. It shows how targeted movements can be so helpful.

In conclusion, if you want to take your leg day workouts to the next level without risking injury, or just want an efficient exercise that will give you good muscle gains, try landmine squats. Your lower body will thank you with better balance, flexibility, and strength.

Improving Core Strength

Landmine squats are a great strength exercise. They target not only your lower body, but also your core. This exercise is different from the regular back squat. You place a barbell on one end of the floor, then hold the other end and perform a squatting motion. This engages your whole body, especially your core muscles.

A special detail about landmine squats is that they target the obliques that sit diagonally on your sides. Working these muscles helps you increase strength and stability around your trunk, preventing potential injuries.

In 1994, American weightlifter Paul Jordan invented landmine exercises by accident. He was training for an Olympic lifting competition with an anchored barbell when he realized its effectiveness and versatility.

Doing landmine squats can help with overall strength and core stability. With practice and dedication, you’ll gain muscle mass and power, as well as reduce the risk of injury in daily life.

Enhancing Mobility and Flexibility

Staying supple and agile is vital for a healthy life. Incorporating landmine squats into your routine can enhance these aspects. Here are 5 reasons why:

  • Landmine squats better hip and ankle mobility by allowing legs to move in different directions.
  • They bulk up and stretch various muscles, such as the calves, hamstrings, and quadriceps.
  • The impact on the body is lower than traditional squats since knees and back experience less pressure.
  • The rotations during the exercise helps increase thoracic spine mobility and core muscles.
  • Adaptable to different fitness levels with variations like single-leg landmine squats or sumo stance landmine squats.

Landmine squats offer more than regular squats. They activate more muscles from the upper body. Furthermore, this workout has practical use, as it simulates real-life lifting motions.

The creator of landmines, Al Gerard, designed them using old car parts in the 1970s. He is well-known for his invention of ‘T-bar Rows’ where he attached a weight plate onto a barbell handle using a T-shaped bar device, which he named ‘landmine.’ This led to landmine-based exercises becoming popular over the years.

In conclusion, if you want to upgrade mobility and flexibility while working out multiple muscles without damaging joints, adding landmine squats to your routine is worth considering.

How To Do A Landmine Squat

The Landmine Squat is an effective full-body exercise that targets your quads, hamstrings, glutes, lower back, and core. It’s a great alternative to traditional squats, especially for those with mobility issues or back problems. Here’s how to do it:

Step 1: Set Up Your Landmine

Firstly, you’ll need to set up your landmine. This involves placing one end of a barbell into a landmine attachment, which is usually a small, conical device that allows the barbell to pivot. If you don’t have a landmine attachment, you can also place the end of the barbell in a corner of a room (ensure it won’t damage the walls or floor).

Step 2: Load the Barbell

Once your landmine is set up, load the opposite end of the barbell with the appropriate amount of weight. Make sure to secure the weights with collars to prevent them from sliding off during the exercise.

Step 3: Position Yourself

Stand facing the barbell with your feet slightly wider than shoulder-width apart. Squat down and grab the end of the barbell with both hands at chest height. Keep your chest up, back straight, and eyes forward. This is your starting position.

Step 4: Perform the Squat

Keeping your core engaged, press through your heels to stand up straight, lifting the barbell as you rise. Ensure your back remains straight and your chest stays lifted throughout the movement.

Step 5: Lower Back Down

Squat back down, bending at the knees and hips, lowering the barbell back to the starting position. Make sure your knees stay in line with your toes and don’t extend past them.

Step 6: Repeat

Repeat for the desired number of repetitions.

Landmine Squat Proper Form

To master the proper form and execution of landmine squat, you need a proper understanding of each step. In order to execute the squat perfectly with the right muscles worked and benefits, make sure to follow each step of the sub-sections: Setting up the Landmine Station, Holding the Barbell Correctly, Foot Placement and Stance, Descending into the Squat, and Returning to Starting Position.

Setting up the Landmine Station

For a successful Landmine Station workout, it’s essential to set up the station correctly. Here’s how:

  1. Attach one end of the barbell to the landmine grip, then stack weights on the other side.
  2. Position yourself at a comfortable distance from the station.
  3. Secure the weights with collars before each workout.
  4. Grab the barbell with both hands and lock your elbows.
  5. Raise the loaded end to shoulder level to begin.
  6. Make sure to set up the equipment according to your physical dimensions.

Pro Tip: Focus on correct posture and balanced rotational movements during Landmine squats for maximum results.

Holding the Barbell Correctly

Master the right way to hold the barbell for a successful Landmine Squat! Here’s how:

  1. Grip the bar with both hands, shoulder-width apart and palms up towards your chest.
  2. Stand with one foot slightly in front of the other and lean forward to position the bar at your chest’s center.
  3. Keep your elbows slightly bent and close to your sides.

Also, remember to keep your lower back straight. If you arch your back while lifting, you could get injured. Additionally, don’t lock out your knees when pressing upwards. To ensure optimal results, practice these techniques confidently!

Foot Placement and Stance

For perfect Landmine Squat form, foot placement and stance are key. Set your feet shoulder-width apart and slightly angled out. This gives you a stable base for powerful force production.

Maintain a neutral spine and keep your hips over your shoulders. Do not lean too far forward or backward to avoid injury. Keep your weight in the middle of your foot for optimal power.

Be mindful of your knees. Do not let them cave inwards or go too far over your toes. Keep them in line with your ankles to protect this joint and improve efficiency.

Pro Tip: Engage your core with deep diaphragmatic breathing. This creates a solid foundation and maximizes force transfer from lower body to upper body.

Descending into the Squat

Start your Landmine Squat with the right form to avoid injury. Follow these five steps:

  1. Stand with your feet hip-width apart, toes at a comfortable angle.
  2. Hold the barbell against your chest, palms facing each other.
  3. Lower your hips, bend your knees, and keep your back straight.
  4. Go until your thighs are parallel or slightly below the ground. Then, push up.
  5. Breathe in while going down and out when you come up.

Remember: Don’t lean forward too much, keep your weight evenly distributed across your feet and heels, and keep a neutral spine.

Pro Tip: Contract your glutes at the bottom of the squat for better engagement and muscle activation.

Returning to Starting Position

Each rep of the Landmine Squat requires you to return to the start with proper form. Here’s how:

  1. Step 1: Engage your core. Lift the weight up to your midline, straightening your legs slowly.
  2. Step 2: Pause at the top, keeping tension in your glutes and hamstrings.
  3. Step 3: Lower the bar back down, controlling the weight. Repeat for desired reps.

Don’t rush – this can cause injury and lose form. Take your time, focusing on proper alignment.

Also, don’t rely on your back muscles when returning to the start. Hinge at the hips or round your spine. Use your legs and glutes to powerfully lift you up.

Fun fact – Powerlifters created the Landmine Squat to build full-body strength and muscle. (Source: Barbend)

Common Mistakes to Avoid

To avoid common mistakes while doing a landmine squat, with a focus on avoiding a rounded back, lifting heels off the ground and incorrect foot placement, proper form and technique are crucial. Each sub-section covered in this article will help you prevent common errors during the exercise and allow you to reap the maximum benefits.

Rounded Back

Poor posture can harm your back and cause pain. It’s easy to make the mistake of rounding your shoulders while sitting or standing. This puts pressure on the spine, which can be uncomfortable and cause long-term damage.

To stop your back from rounding, engage your core muscles and keep your shoulders back. Use ergonomic furniture or add a lumbar support cushion to your chair.

Regular stretching and strengthening your back muscles can help you keep the right alignment and avoid rounding. Look into exercises like yoga or Pilates.

Did you know that bad posture can also hurt your mood and energy? A study in Health Psychology Review found that slouching can lead to depression and decreased motivation. So, stay upright and look after your physical and mental health!

Lifting Heels off the Ground

Keep your feet flat on the ground when lifting weights! It’s a common mistake that can cause an imbalance, resulting in strain. For proper form, maintain balance throughout the move. It’s so important to do it right for lasting strength and fitness gains.

My friend lifted her heels off the ground while squatting and ended up straining her calf muscles. She had to take a break from training for weeks! Injuries can really set you back, so don’t cut corners with fitness. Do it right and reap the rewards!

Incorrect Foot Placement

Foot placement is key in any physical activity. Don’t make the mistake of landing your foot flat on the ground, which can cause strain or injury. Aim for the ball of your foot; it’s your natural shock absorber. Point your toes forward for good form and to avoid tripping or slipping.

Correct foot placement boosts performance and reduces injuries. Pay attention to your feet and stay injury-free.

Pro Tip: Get personalized feedback from a professional trainer or instructor on proper foot placement.

Variations of Landmine Squats

To explore variations of landmine squats with a focus on single-leg, sumo stance, and twist, keep reading! These variations can target different muscle groups, add variety to your workouts, and help you avoid boredom. With proper form and technique, you can reap the benefits of each variation and progress towards your fitness goals.

Landmine Squat with a Single-Leg

The Landmine Squat with a Single-Leg is an efficient exercise. It targets the hamstrings, quadriceps and glutes. It also improves balance and stability. Here are four steps to do it:

  1. Secure one end of the barbell in a landmine attachment or corner.
  2. Stand with your feet hip-width apart. Hold the other end of the bar with both hands, at chest level.
  3. Shift your weight onto your left foot. Lift your right foot off the ground and extend it behind you.
  4. Lower into a squat position on your left leg. Keep your right foot elevated. Repeat for several reps. Then switch legs.

This variation is great to challenge lower body strength and improve balance. You can modify it by adding weight or holding dumbbells for a challenge.

I had imbalanced strength in my legs due to injuries. The Landmine Squat with a Single-Leg helped me target each leg individually. This led to better symmetry in my lower body strength.

Landmine Squat with a Sumo Stance

The Landmine squat with a Sumo stance is a variation of the classic landmine squat. This exercise targets your quads, glutes, hamstrings, and core muscles. Plus, it engages your inner thigh muscles for a more challenging workout. Here’s a six-step guide on how to do it:

  1. Take a barbell, put weights on one side.
  2. Step forward with one foot. Spread your legs wide and point your toes outward.
  3. Bend down and grab the free end of the barbell with an overhand grip.
  4. Lift the weight off the ground with both hands.
  5. Squat down till your thighs are parallel to the ground.
  6. Rise up while keeping tension in your legs.

The Sumo stance for landmine squats offers plenty of benefits. You can go deeper without putting pressure on your joints. Moreover, it helps maintain good posture and decreases injury risks.

Research conducted by Ratamess et al. (2009) suggests that landmine exercises like Landmine squats are useful for lower-body strength building, especially for athletes who need explosive movements.

Landmine Squat with a Twist

Leg day? Don’t miss out on the Landmine Squat with a Twist! This squat variation engages more muscles, providing an extra challenge. Here’s how to do it:

  1. Put one end of the barbell in a landmine apparatus.
  2. Stand facing away from the barbell, feet shoulder-width apart.
  3. Hold the other end of the barbell close to your chest.
  4. Squat down as low as possible, keeping your back straight and chest up.
  5. Rise up, pivot your feet and rotate your torso towards the side you are holding the barbell.
  6. Alternate directions each time you squat.

When you rise up, remember to push through your heels. This will help you stay balanced and maintain proper form. And don’t forget to adjust the weight according to your strength level. Always prioritize form over weight or reps.

Muscles Worked during Landmine Squats

To understand which muscles are used during a landmine squat, look no further than this section. With the guidance of this section, you can effectively target specific muscles to get the most out of your landmine squats. The sub-sections, including quadriceps, hamstrings, glutes, lower back, abdominals, and obliques, will provide insight into which areas your landmine squats will benefit most.


Landmine squats target lots of muscles. One standout group is the quadriceps. These are the big muscles at the front of your thighs. They look great when toned up and they play a big part in lower body movement. During landmine squats, the quads help to extend your knees as you move up. They also act as stabilizers, keeping your body balanced during the exercise.

The quads also contribute to hip flexion. This means they help you move your thigh bone towards your tummy. To get the most out of them, you need to do the exercise with proper form.

Quadriceps have been popular since Ancient Greece. The name comes from “quad” (4) and “ceps” (heads), referring to the four muscles in the group. There are pottery relics from over 2000 years ago that show people exercising their quads! Today, landmine squats are still a key part of training routines that include quad-building exercises.


The muscles in the back of your upper leg are to blame for many everyday tasks. They help with walking and running. Landmine squats are great for activating the hamstrings and glutes together. This puts more pressure on the back-chain muscles than regular barbell squats.

Research shows a wider stance activates the hamstrings more. Plus, a deeper squat can also have an effect. It’s great for those who want to strengthen their hamstrings.

I recall coaching a person with weak hamstrings due to injury. We used landmine squats and, in just a few weeks, there was a big difference. By using glutes and hamstrings together, the risk of harm was reduced. Plus, the athlete’s performance improved.


The glutes are activated when doing landmine squats. They are a group of muscles in the buttocks. This includes gluteus maximus, medius, and minimus. During landmine squats, the glutes contract to extend the hip joint. This is needed for standing up after squatting. Abducting at the hip joint is also important, to engage the glute min and med muscles.

Interesting fact: Our ancestors used their glutes a lot for hunting and gathering. But, modern humans sit a lot. This weakens the glutes. Doing exercises like landmine squats can help strengthen the glutes. This can reduce strains and injuries.

Lower Back

The Landmine Squat is an awesome workout. It activates multiple muscles, like the lower back. This area helps us move and stay upright in any activity.

When doing Landmine Squats, the lower back muscles work continuously to keep our spine steady. We can divide them into three sections: the erector spinae, quadratus lumborum, and latissimus dorsi. These help us stay in good form during the exercise.

Plus, the lower back muscles help us pick up heavy objects. Weightlifters get a lot out of Landmine Squats.

Back in the old days, people used heavy rocks instead of barbells to get a full body workout, including their lower backs. They would lift these weights with techniques similar to today’s deadlifts. This evolved into weighted exercises like we have now.


Engage your core for landmine squats! Ab muscles, like rectus abdominisobliques, and transverse abdominis, are key to good posture and stability during the movement. Plus, a strong core generates more power – helping you get better results. Focus on engaging the core for the best benefits. Don’t miss out – add these muscles to your routine and experience the full potential of landmine squats! Get a stronger core and better performance.


The Landmine Squat is a multi-joint exercise. It works many muscles, including the obliques. They are located on either side of the abdomen and help with rotating the torso. During the squat, they contract to keep the spine stable.

This is important, since an unstable spine during heavy lifting can cause injury. The movement also requires rotation, which further activates the obliques. Research shows that asymmetrical Landmine Squats (where one leg bears more weight) can be even more effective.

I once had trouble with my form during this exercise. A trainer suggested I consciously engage my obliques. After that, I focused on activating them with every rep. My form improved greatly.

Tips for Beginners

To master the landmine squat with proper form and technique, focus on tips for beginners. Starting with light weights and paying attention to form and technique is key. Gradually increasing the weight will help you build strength and prevent injury.

Starting with Light Weights

Starting with light weights is essential for those new to weightlifting. Going slow and taking it step-by-step is key to prevent overstraining. Here’s a 3-Step Guide:

  1. Choose the right weight. Pick something that can be easily lifted with proper form.
  2. Focus on technique. Learn the correct technique for each exercise before upping the weight.
  3. Increase gradually. Once form is mastered, increase weight gradually each week. Don’t rush it!

Beginners should start with resistance bands or bodyweight exercises first. This helps build overall strength and balance.

Pro Tip: Talk to a certified trainer or health professional before starting, especially if you have existing injuries or medical issues.

Paying Attention to Form and Technique

Form and technique are essential for any workout. To get the most out of your exercise while avoiding injuries, you need correct posture, motion, and alignment. Start with the basics of each exercise and practice them one at a time.

For weight lifting, start light for proper form and then increase the weight gradually. Compound exercises, like squats and deadlifts, work multiple muscles at once. Focus on your control during exercises that require balance and coordination, like yoga or Pilates. Mindful form will target muscles more effectively and reduce discomfort or injury.

Use mirrors or advice from professionals to ensure correct form and spot areas for improvement. When beginning, prioritize form over speed or endurance. This will be the foundation for progress.

Remember these tips for better workouts. Proper form may be challenging at first, but it will become natural. You’ll then get better results in less time with fewer setbacks!

Gradually Increasing the Weight

Gradually increasing weight is a key part of any strength program. Not doing so can lead to poor progress and even injuries. Here’s how to gradually increase the weight:

  1. Get started with lighter weights that you can handle for your desired sets and reps.
  2. Add weight each week, but don’t overdo it. This may cause injury or tiredness.
  3. If you find it hard to use a certain weight for multiple workouts, keep using it until it’s easier. Then, increase it.
  4. Listen to your body. If something doesn’t feel right, reduce or keep the weight until you’re comfortable with higher weights.

It’s important to remember that piling on too much weight won’t get you the best results. Gradual improvements work better.

Remember to focus on your form too. Bad technique can reduce force production and cause inaccurate lifts.

In the 90s, people weren’t always safe in the gym. Unchecked exertion caused lots of harm.


Landmine squats target multiple muscles, like quads, hamstrings, glutes and core. They’re great for building strength, power and fitness. With the landmine attachment, you can change your stance to focus on different areas. Mix it up with single-leg squats or overhead presses for a bigger challenge.

It’s important to have proper form. Mistakes include rounding back or leaning too far forward. Keep chest up and core tight during the exercise.

Pro Tip: Wear a weightlifting belt for heavier sets. This supports your back and lowers risk of injury.

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