Landmine Squat: How to Perform, Benefits & Expert Tips 

a vector image of a man doing a squat. it is the main image to the article "hack squat".

The landmine squat is an overlooked exercise that comes with a plethora of benefits, and if you are thinking about including it in your routine, you might be doing yourself a massive favour. 

Although, when performed incorrectly, the landmine squat can be pretty unforgiving. This is why knowing how to perform this exercise correctly is so crucial. 

Let’s dive right into it and take a look at how to perform the landmine squat, the benefits that come with this exercise, and some expert tips.   

What is a Landmine Squat? 

The Landmine Squat is a dynamic lower body exercise that involves using a barbell placed in a landmine attachment or secured in a corner to perform squats.  

It offers a versatile and effective way to target multiple muscle groups while improving strength, stability, and coordination. 

How To Perform a Landmine Squat 

  1. Begin by setting up a barbell in a landmine attachment or securely placing it in a corner. 
  1. Stand facing the barbell with your feet shoulder-width apart or slightly wider. Position yourself so that the barbell is in line with the center of your chest. 
  1. Grasp the end of the barbell with both hands, interlacing your fingers or using an overhand grip. 
  1. Engage your core, maintain an upright posture, and keep your chest lifted throughout the movement. 
  1. Bend at your hips and knees, lowering your body into a squat position. Keep your weight on your heels and your knees tracking in line with your toes. 
  1. Descend until your thighs are parallel to the ground or slightly below, ensuring proper form and control. 
  1. Push through your heels, extend your hips and knees, and return to the starting position. 

Landmine Squat Muscles Worked 

The Landmine Squat primarily targets the lower body muscles, including the quadriceps, glutes, hamstrings, and calves. It also engages the core muscles to stabilize the spine and maintain proper posture throughout the movement. 

Landmine Squat Benefits 

  1. Landmine Squats Build More Strength 
  1. Landmine Squats Improve Mobility 
  1. Landmine Squats Are Low Impact 
  1. Landmine Squats are Excellent for Beginners 
  1. Landmine Squats Grease the Groove for Front and Back Squats 
  1. Landmine Squats are Easy on the Joints 
  1. Landmine Squats add Flexibility into Strength Training Programs 
  1. Landmine Squats are Helpful for Taller Lifters 

Landmine Squat Technique Tips 

  • Keep your chest lifted and maintain an upright torso position throughout the exercise. 
  • Initiate the movement by pushing your hips back and down, allowing your knees to bend naturally. 
  • Ensure your knees track in line with your toes and do not collapse inward. 
  • Maintain a strong grip on the barbell, but avoid excessively tensing your upper body. 
  • Focus on maintaining proper form and control throughout the entire range of motion. 

How Many Sets and Reps Should You Do? 

The ideal number of sets and reps for Landmine Squats can vary depending on your fitness level, goals, and overall training program. As a general guideline, aim for 3-4 sets of 8-12 repetitions per set.

Adjust the weight and intensity to suit your individual needs, ensuring that you can perform each repetition with proper form and control. 

Landmine Squat Alternatives 

Barbell Squat 

The Barbell Squat is a popular alternative to the Landmine Squat that provides a similar level of lower body engagement and strength development. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. 

Muscle Groups Targeted 

The Barbell Squat primarily targets the quadriceps, which are the muscles at the front of your thighs. Additionally, it engages the hamstrings, glutes, and calves to a lesser extent. 

How to Execute the Barbell Squat 

  1. Start by positioning a loaded barbell on a squat rack at an appropriate height. Step under the bar and place it on your upper back, resting it on your trapezius muscles. 
  1. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. 
  1. Engage your core, lift your chest, and maintain a neutral spine throughout the movement. 
  1. Bend at your hips and knees simultaneously, lowering your body into a squat position. Ensure your knees track in line with your toes. 
  1. Descend until your thighs are parallel to the ground or slightly below, maintaining control and balance. 
  1. Push through your heels, extend your hips and knees, and return to the starting position. 

Tips for Proper Form 

  • Keep your chest lifted and maintain an upright torso throughout the exercise. 
  • Engage your core to stabilize your spine and avoid excessive forward leaning. 
  • Initiate the movement by pushing your hips back and down, focusing on hip and knee flexion. 
  • Maintain a strong grip on the barbell and avoid rounding your upper back. 
  • Use a weight that allows you to maintain proper form and complete the desired number of repetitions. 

Dumbbell Lunges 

Dumbbell Lunges offer an effective alternative to the Landmine Squat, targeting the lower body muscles while also engaging the core for stability. 

Muscle Groups Targeted 

Dumbbell Lunges primarily target the quadriceps, hamstrings, and glutes. Additionally, they engage the calves and core muscles to stabilize the body during the movement. 

How to Execute Dumbbell Lunges 

  1. Begin by holding a dumbbell in each hand, standing tall with your feet hip-width apart. 
  1. Take a step forward with your right foot, ensuring a long stride length. 
  1. Lower your body by bending both knees, maintaining an upright posture. 
  1. Descend until your front thigh is parallel to the ground, ensuring your knee is directly above your ankle. 
  1. Push through your front heel, extend your knees, and return to the starting position. 
  1. Repeat the movement on the opposite side by stepping forward with your left foot. 

Landmine Squat Variations 

Landmine Squat Press (aka Thruster) 

The Landmine Squat Press, also known as the Thruster, is a challenging variation that combines the Landmine Squat with an overhead press, offering a full-body workout. 

How to Execute It 

  1. Begin by setting up the landmine attachment with the barbell secured at chest level. 
  1. Perform a Landmine Squat by holding the barbell close to your chest, descending into a squat position. 
  1. As you ascend from the squat, use the momentum to drive the barbell overhead, extending your arms fully. 
  1. Lower the barbell back to the starting position and repeat the sequence. 

Tips for Proper Form: 

  • Engage your core and maintain proper spinal alignment throughout the movement. 
  • Generate power from your legs during the squat portion to help drive the barbell overhead. 
  • Control the weight and movement, avoiding excessive arching of the lower back. 
  • Keep your elbows pointed forward and maintain a strong grip on the barbell. 

Landmine Hack Squat 

The Landmine Hack Squat is another variation that targets the lower body muscles while placing less stress on the lower back compared to traditional squats. 

How to Execute It 

  1. Begin by placing the barbell between your legs, with one end securely attached to the landmine attachment. 
  1. Stand facing the landmine attachment, with your feet hip-width apart and toes slightly turned outward. 
  1. Hold the barbell with an overhand grip, resting it against the back of your legs. 
  1. Lower your body into a squat by bending at the knees and hips, maintaining an upright torso. 
  1. Descend until your thighs are parallel to the ground or slightly below, then push through your heels to return to the starting position. 

Tips for Proper Form: 

  • Maintain a neutral spine throughout the movement, avoiding excessive rounding or arching. 
  • Keep your chest lifted and engage your core to stabilize your body. 
  • Control the weight and movement, maintaining proper balance and form. 
  • Use an appropriate weight that allows you to maintain proper form and complete the desired number of repetitions. 

Landmine Sumo Squat   

The Landmine Sumo Squat is a variation that targets the inner thighs (adductors) and glutes to a greater extent, providing a unique challenge to the lower body muscles. 

How to Execute It 

  1. Set up the landmine attachment, positioning the barbell securely at chest level. 
  1. Stand with your feet wider than shoulder-width apart, toes pointing outward at a comfortable angle. 
  1. Hold the barbell close to your chest, with your hands placed on the end of the barbell. 
  1. Descend into a squat position by bending your knees and hips, focusing on pushing your knees out to the sides. 
  1. Lower your body until your thighs are parallel to the ground or slightly below. 
  1. Push through your heels, extend your knees and hips, and return to the starting position. 

Tips for Proper Form: 

  • Maintain an upright posture throughout the movement, keeping your chest lifted and core engaged. 
  • Focus on driving your knees outwards to engage the inner thigh muscles. 
  • Control the weight and movement, avoiding excessive forward leaning. 
  • Use an appropriate weight that allows you to maintain proper form and complete the desired number of repetitions. 

Common Landmine Squat Mistakes 

Knees Caving In 

Avoid allowing your knees to collapse inward during the squat.  

Focus on keeping your knees in line with your toes throughout the movement to maintain proper alignment and reduce stress on the knee joints. 

Coming Up Onto Your Toes 

Keep your weight distributed evenly on your feet, particularly the heels. Avoid lifting your heels off the ground during the squat, as it can compromise your balance and form. 

Not Squatting  

Ignoring the traditional barbell squat and only doing the landmine squat is going to hinder your progress in the gym.  

For optimal results, you should perform both types of squats.  

The Needed Landmine Squat Equipment 

To perform Landmine Squats, you will need a landmine attachment, which can be found in most gyms or purchased for home use.  

It consists of a pivoting sleeve that holds the end of the barbell securely, allowing for rotational and vertical movements. 

Landmine Squat: Takeaway 

The Landmine Squat is a valuable exercise for building lower body strength, stability, and muscle development.  

It targets multiple muscle groups and offers variations to suit different goals and preferences.  

Remember to prioritize proper form, adjust the weight and intensity according to your abilities, and consult a fitness professional if you have any concerns or specific training needs.  

Embrace the challenge and enjoy the benefits of Landmine Squats in your fitness routine! 

Landmine Squat – FAQs 


Are Landmine Squats Effective? 

Yes, landmine squats are effective. 

They are a great way of training glutes and quads without the injury risks of performing regular squats.  

Are Landmine Squats Better Than Back Squats? 

No, landmine squats are not better than back squats. 

While there are certain advantages that the landmine squat has over back squats, such as reduced risk of injury and less strain on joints, it is less effective at building lower body muscle.  

What Are The Benefits Of Landmine Goblet Squat? 

The benefits of the landmine goblet squat are reduced risk of injury, less stress on joints, and lower body muscle and strength growth.  

How Much Should I Be Able To Landmine Squat? 

The amount you should be able to lift on a Landmine squat machine varies from person to person, but generally, you can expect to landmine squat less than your regular squat.    

Are Landmine Squats Harder?  

No, landmine squats are not harder than traditional squats. 

Landmine squats as well as landmine arm exercises are generally easier than their free weight counterparts.  

Are Landmine Squats Better Than Back Squats?  

No, landmine squats are not better than back squats.  

Back squats are better for overall muscle growth. 

However, for some people, they can be better, as they tend to be easier on the joints and also easier to perform correctly.  

Will Landmine Squats Build Muscle?  

Yes, landmine squats will build muscle.  

When it comes to different squats and what they target, almost all squat variations are great at building quads and glutes. The landmine squat is no exception.  

We hope this article has been able to give you a better insight into the landmine squat. 

Despite being overshadowed by its more popular squat variations, adding this exercise into your routine can help you build explosiveness, get past plateaus, and add a little variety to your training. 

For more fitness content, head over to MovingForwards.  

Have fun!