Landmine Squat (How To, Benefits, Common Mistakes)

The Landmine Squat is a lower body exercise that uses a landmine attachment to create a fixed, angled bar path making it one of the most beginner-friendly squat variations available.

With both hands cupped under the sleeve of the bar, the anterior load naturally encourages an upright torso, taking stress off the lower back while still demanding significant quad, glute, and core engagement.

It works equally well as a warm-up drill, an accessory movement, or an entry point for athletes still developing the mobility and motor patterns required for barbell squatting.

Primary Muscles Worked: Quads, Glutes, Hamstrings
Secondary Muscles Worked: Core, Upper Back, Adductors
Equipment Needed: Barbell, Landmine Attachment (or corner of a wall/rack)

How To Do Landmine Squats

Step-by-Step Instructions

1. Set-Up:

Load a barbell into a landmine attachment or wedge the end securely into a rack corner.
Stand facing the end of the bar with feet shoulder-width apart, toes turned out slightly.
Cup both hands under the sleeve of the bar and hold it at approximately chest height with elbows pointing down.
Brace your core and set your back before beginning the movement.

2. Execution:

Initiate the squat by pushing your hips back and down simultaneously.
Keep your chest tall and your elbows driven down throughout the descent.
Squat until your thighs reach parallel or slightly below (depth will be guided in part by the arc of the bar).
Drive through the floor to return to the starting position, extending the hips and knees together.
Reset your brace at the top before the next rep.

3. Tips for Proper Form:

Let the bar guide you. The fixed arc of the landmine naturally pulls you into good positioning, don’t fight it.
Keep your knees tracking over your toes throughout the movement.
Avoid letting the elbows flare; keeping them down helps maintain an upright torso and proper lat engagement.
Stay tall. If your chest is caving forward, you’ve lost tension.

Key Benefits

The anterior load promotes an upright torso and reduces lumbar stress compared to axial-loaded squat variations.
The fixed bar path makes it an excellent teaching tool for athletes still developing squat mechanics.
Trains quad-dominant lower body strength with a relatively low barrier to entry.
Useful as a movement prep drill to groove squat patterns before heavier work.

Modifications and Variations

Easier Option:

Reduce range of motion and squat to a box until mobility improves.
Use lighter load and focus entirely on movement quality and tempo.

Harder Option:

Add a pause at the bottom (2-3 seconds) to increase time under tension and eliminate the stretch-shortening cycle.
Perform a Single-Arm Landmine Squat to increase rotational demand on the core.
Elevate heels slightly to increase quad emphasis and allow for greater depth.

Common Mistakes

Letting the Chest Fall Forward: Maintain an upright torso by keeping elbows down and core braced throughout the rep.
Knees Caving In: Drive the knees out in line with the toes on both the descent and ascent.
Cutting Depth Short: Use the bar’s arc as a guide and aim for at least parallel (don’t turn this into a quarter squat).
Losing Tension at the Top: Reset your brace between reps rather than rushing into the next one.

Reps and Sets Recommendations

For Warm-Up / Movement Prep: 2-3 sets of 5-10 reps with light load, focusing on depth and tempo.
For Beginner Squat Development: 3-4 sets of 8-10 reps, progressing load as mechanics improve.
For Accessory Work: 3-4 sets of 8-12 reps at moderate load, used after primary lower body work.