Landmine Squat: How 1 Exercise Can Get Huge Leg Gains

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The landmine squat is a great way to build strong legs and a strong core. If you don’t have a landmine anchor, you can improvise by using the corner of a wall or turning your back against a sturdy object like power rack. This exercise will also work your grip strength and your flexibility.

Landmine Squat Muscles Worked

Legs, glutes and hamstrings are the primary muscles used when performing landmine squats.

The quads help extend your legs during the squatting movement while the glutes contract to power you up from the bottom position.

The hamstring work in conjunction with quads to lift you up. They’re also responsible for stabilizing the lower back and core.

The core is worked during the whole movement as you need to support the barbell. Muscles like your abs, back muscles, obliques and even some of your leg muscles (in particular the glutes) contract in order to keep the barbell stable while performing squats.

Landmine Squat Benefits

Landmine squats allow you to strengthen your legs and core muscles in a way that improves your body mechanics.

The stronger the muscle, the more force it will sport during movement. This forces all stabilizing muscles to work harder as well, increasing coordination and balance.

Also, the addition of barbells or dumbbells adds an extra degree of difficulty.

How to Perform Landmine Squats

The basic landmine squat is performed by gripping the barbell at shoulder width, holding it in front of you.

Before starting to lower down, make sure to keep your back straight and chest up. Lower yourself into a deep squat, go as low as possible then drive through your heels to raise up. You should be standing up straight at the top of each rep.

Training Tips:

1 – Don’t go ass to the grass if you’re new to the exercise. Try it with a lighter load and master your form first. This way you prevent potential injuries which can sideline you for weeks.

2 – Keep your back straight throughout the whole exercise, not only during the lowering, but also when you’re pushing back up.

3 – You can vary your foot placement if it’s too hard to balance. Try placing one foot forward and the other one back for example. Or stand on a low box so you can squat lower without having to resort to extreme depths.

4 – It’s very important that form is kept in check. The movement should be slow and controlled. Don’t rush your reps or they’ll turn into a disaster!

Warning: Landmine squats are a great way to strengthen the legs, but they may not be for everyone. If you have back issues, use caution with this exercise as squats can exacerbate such problems if done improperly.

Landmine Squat for Glutes

The landmine squat is actually better than the traditional barbell squats in terms of activating your glutes! When you push back with your hips, the glutes are highly activated.

Landmine Squat Variations

With the landmine squat, your options are to add weight or change your foot position. You can also use a neutral grip to target biceps and brachialis more than in a traditional barbell front squat.

Reverse Landmine Squat

As the name suggests, this variation is performed in reverse. You stand with your back to the landmine and grip it at shoulder width.

Now perform a squat by bending at your knees and hips. This version is usually used as an assistance exercise to help perfect form and strengthen the glutes.

Landmine Squat with Dumbbell

This variation is performed by holding a dumbbell in front of you, using the same grip as with the barbell.

The range of motion is also shorter since you’re probably already used to squatting with dumbbells. Keep that in mind and don’t try to go all out or it can be dangerous!

Landmine Squat at Home

You can also perform landmine squats at home! All you need is a sturdy table and a barbell. Just wrap towels around the barbell and place it on the table.

You’ll want to protect your tabletop by placing some towels underneath, otherwise you’ll surely damage it. If you don’t have weights, do bodyweight squats instead.

Landmine Squat Alternatives

If you don’t have weights or a barbell, here are some alternatives for the landmine squat. If done properly, you’ll definitely feel these!

1 – Barbell Squat with Resistance Band

The resistance band will force you to keep your core tight and body straight. It’s also harder because of the extended range of motion which helps activate your glutes even more.