Landmine Squat: Muscle Worked, Form, Benefits

Are you tired of the same old squats in your workout routine? Looking for a new and challenging exercise to add to your leg day? Look no further than the landmine squat.

The Landmine Squat is an excellent power exercise to build quality muscle mass in the thighs. However, the Landmine squat recruits more stabilizer muscles, including various back muscles, your shoulders, and your chest.

In this article, we have discussed the following:

  • What is landmine squat and its benefits.
  • Muscle worked during squat?
  • How to do landmine squats and its variations properly.
  • Best alternatives

What is Landmine Squat

The Landmine squat is a type of resistance training exercise that works the lower body, especially the quadriceps, hamstrings, and glutes.

It is performed by placing one end of a barbell into a landmine station or anchored securely to the ground, and holding the other end with both hands at chest height.

The barbells angle allows for a deeper range of motion and less stress on the lower back than traditional squats do.

The Landmine squat is extremely versatile and effective for building functional strength through all planes of motion, as well as packing on some serious muscle mass.

Landmine Squat Muscles Worked

When you perform landmine squats, you target a variety of different muscles in your core and lower body.

The main muscles worked during landmine squat as known as Primary Muscle are:

Other muscles worked while doing the squat as known as Secondary Muscle are:

Landmine Squat Muscles Worked

Landmine Squat Exercises Benefits

The benefits of landmine squats are impressive. When performed correctly and consistently over time, it can allow you to achieve significant strength gains.

Some benefits include:

  • Increased muscular strength in the lower body muscle and core.
  • Enhanced athletic performance and functional movement.
  • We love variety in a workout, and the landmine squat has many different variations.
  • Increased range of motion, allowing for deeper squats and greater muscle activation.
  • Engages multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, and calves, leading to overall muscle development.
  • Has a high metabolic demand
  • Due to the fixed position of one end of the barbell and the more stable and predictable bar path, landmine exercises can be an extremely valuable tool to reduce the chance of injury.
Know More: 20 Best Landmine Exercises For Building Muscle And Strength

Why Is The Landmine Squat Useful

The Landmine squat is useful because of its many variations. With just the use of a barbell, you can strengthen the muscles of the lower body muscles.

It is a squatting movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room.

If you are thinking about building a home gym but do not want to spend money on costly machines, the purchase of one barbell will leave you with multiple training options.

How To Do Landmine Squats

Landmine Squat
  1. Position the barbell up at your chest with your hands at the end of the barbell collar, palms in and slightly under.
  2. From a standing position, with your core tight and elbows tucked to maintain the barbells position firmly.
  3. Maintain the natural arch in your lower back and keep your head directed forward.
  4. Bend your knees and driving your hips back to lower yourself until your thighs are parallel to the floor.
  5. When you reach the bottom of your squat, drive force from the heels of your feet back to a standing position.
  6. The barbell will remain at the center of your upper chest throughout the movement, similar to a goblet squat.


  • Keep your back straight, torso upright, head facing forward, and feet flat.
  • Start light and add weight gradually, allowing your legs and lower back time to adapt.
  • The barbell will remain at the center of your upper chest throughout the movement, similar to a goblet squat.

Proper form when doing a landmine squat

It can appear as a simple squatting movement. However, mistakes are common when you do not have the correct landmine squat form.

To have the proper form, make sure you:

  • Maintain a neutral position with the spine
  • Begin with a lightweight if new to the landmine squat
  • Inhale on the way up, exhale when lowering the barbell
  • Do not bend the neck, keep a neutral gaze 
  • Warm up before doing squat.
  • Make sure your set-up is secure before each exercise, especially if you are using a corner wall set up.
Read More: 15 Best Leg Exercises And Workout For Muscle & Strength

Landmine Squat Variation

Adding variation to your landmine squat workout routine can prevent boredom and plateauing, keeping your body challenged and adapting to new stimuli.

Some people find landmine squat variations more comfortable and less taxing on their lower backs than traditional squats, making them a good alternative for people with mobility issues or back pain.

1. Landmine Squat Press (aka Thruster)

The landmine squat press is a multijoint exercise that targets pretty much every single muscle in your body.

The muscle worked during this squat press exercise are your quads, glutes, core, triceps, shoulders, chest, serratus anterior, and even lats, but all your other muscles will be involved as well to help stabilize.

All in all, if you want a squat press exercise that’s going to burn a lot of calories, build total-body strength, and get those good muscle-building hormones flowing, this is the one.

Landmine Squat Press

How To Do Landmine Squat Press

  1. Hold the bar with both hands at about mid-chest level and with your elbows tucked to your sides for support and stability.
  2. From a squat stance, lower your hips down as deep as you can go, don’t let your knees push out in front of your toes and keep weight on your heels.
  3. When you reach the bottom of your squat, explode up. As you come up, simultaneously press the bar up until your arms are fully extended.
  4. Lower the bar back down to your chest slowly and controlled, then repeat. 


  • Keep a controlled motion and avoid jerky movements.
  • Not rounding your back.

2. Landmine Single Leg Squat

The single leg landmine squat is a variation of the landmine squat exercise that targets the lower body muscles, with an emphasis on single-leg strength and stability.

Incorporating single leg landmine squats into your workout routine can help to improve balance, stability, and single-leg strength, which can benefit activities such as running, jumping, and sports performance.

Single Leg Landmine Squat

How To Do Single Leg Landmine Squat

  1. Stand facing the landmine station or anchor, holding the barbell with one hand at the end furthest away from the landmine.
  2. Place your free hand on your hip or extend it out in front of you for balance.
  3. Step back with one foot, keeping your toes pointed forward and your heel raised.
  4. Bend your standing leg and lower your body down into a squat, keeping your back straight and your chest up.
  5. Pause at the bottom of the squat, then push back up to the starting position, using your leg muscles to drive through the heel of your foot.
  6. Repeat for the desired number of reps, then switch sides and repeat on the other leg.


  1. Keep your core engaged to keep you balanced and stable.
  2. Keep your knee in line with your toes, and avoid letting it cave inward.
  3. Focus on maintaining good posture, with your chest up and your shoulders back.

3. Landmine Hack Squat

The landmine hack squat, also known as landmine reverse squat, is a hybrid of the hack squat and landmine squat, which primarily targets the leg muscles while minimizing strain on the lower back.

It’s an excellent alternative if you’re looking to prioritize your quadriceps muscles in a relatively stable exercise and lack access to a hack squat machine.

Landmine hack Squat

How To Do Reverse Landmine Squat

  1. Start by loading a barbell with an appropriate amount of weight.
  2. Place one end of the barbell into a landmine station or anchor.
  3. Facing away from the bar, place the other end on one of your shoulders.
  4. Lower your body down into a squat, keeping your back straight and your chest up.
  5. Pause at the bottom of the squat, then push back up to the starting position.
  6. Repeat for the desired number of reps.


  1. Keep your core engaged.
  2. Keep your knees in line with your toes, and avoid letting them cave inward.
  3. Focus on maintaining good posture, with your chest up and your shoulders back.
  4. Avoid leaning forward or arching your back during the exercise.

4. Landmine Sumo Squat

The landmine sumo squat is a type of squat where you position your feet wider than shoulder-width apart, typically twice as wide. This simple change has a significant impact on the exercise mechanics and targeted muscles.

Some people find this squat more stable and comfortable than using a dumbbell, which requires balance and coordination to keep from swinging.

Landmine Sumo Squat

How To Do Landmine Sumo Squat

  1. Set up the landmine station by inserting one end of the barbell into the landmine attachment.
  2. Stand facing the landmine station with your feet positioned wider than shoulder-width apart and your toes pointing outwards at an angle.
  3. Hold the other end of the barbell with both hands, gripping it firmly and keeping your elbows close to your body.
  4. Keeping your back straight, squat down until your thighs are parallel to the floor or slightly lower, with your knees tracking over your toes.
  5. Pause for a second at the bottom, then press up through your heels to return to the starting position.
  6. Repeat for the desired number of reps.


  • Avoid rounding your back.
  • Start with lighter weights to master the form before increasing the load.

Landmine squat vs back squat

1. Landmine Squat:

  • Involves an angled barbell attached to a stationary base or anchor.
  • Requires less weight than a back squat due to the increased range of motion.
  • Primarily targets the quadriceps, but also engages the hamstrings and glutes.
  • Puts less strain on the lower back.
  • It can be more suitable for individuals with mobility restrictions.

2. Back Squat:

  • Uses a barbell placed on the upper back.
  • Can handle heavier weights compared to a landmine squat.
  • Targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back.
  • It can be harder for people who have lower back problems or mobility restrictions.
  • Requires more core stability to maintain proper form.

Landmine Squat Alternatives

There are many squatting exercises that you can perform as alternatives to the landmine squat.

Before we deep dive into the best landmine squat alternatives. We must remember, a good alternative will be able to satisfy the following criteria:

  • Activate the leg muscle groups, which are trained in the Landmine Squat.
  • Train the leg muscles through a longer range of motion.

Here are some alternative exercises that can target similar muscle groups:

  1. Barbell Squat
  2. Goblet squat
  3. Bulgarian split squat
  4. Lunges
  5. Step-ups
  6. Leg press
  7. Box squat
  8. Landmine Deadlift
  9. Hack squat machine
  10. Zercher squat


Landmine squat vs hack squat

1. Equipment

The landmine squat requires a landmine attachment and a barbell, while the hack squat is typically done using a hack squat machine.

2. Muscle activation

The landmine squat targets the quadriceps, glutes, and core, while the hack squat primarily targets the quadriceps and glutes.

3. Range of motion

The landmine squat has a greater range of motion than the hack squat, which is limited by the machine.

4. Balance and stability

The landmine squat requires more balance and stability than the hack squat, which can be assisted by the machine.

5. Accessibility

The landmine hack squat can be done with a barbell and landmine attachment, making it more accessible for those who do not have access to a hack squat machine.

Are landmine squats good for beginners?

Yes, landmine squats can be a good exercise for beginners because they help beginners build strength and improve their squat form.

Also, landmine squats can be changed to use lighter weights and less range of motion, making them a more accessible exercise for beginners who can’t do a full squat.

How many sets and reps should I do for landmine squats?

Beginning lifters may start with 2–3 sets of 8–12 reps, while more advanced lifters may start with 3–4 sets of 10-15 reps or more.

What muscles do landmine squats work?

Landmine squats primarily target the quadriceps, glutes, and core, but they also work the hamstrings, calves, and lower back muscles to some extent.


Landmine squats are a versatile and effective exercise that can target a variety of muscle groups in the lower body and core.

They can be used to target specific muscles, add variety to your workout routine, and are a more comfortable alternative to traditional squats.

7 Best Smith Machine Leg Exercises

Leave a Comment