Skip to content
WorkoutPlan.
Squat Barbell Intermediate Compound Video

How to do the Landmine Squat

Primary: Quads · also works Glutes, Hamstrings, Lower Back, Calves.

The Landmine Squat is a versatile and effective strength-training exercise that targets the quadriceps while also engaging the glutes, hamstrings, and lower back. Utilizing a landmine setup, it helps in maintaining a proper form and is especially beneficial for those who may have difficulty squatting with a barbell. The landmine attachment allows for a more natural range of motion and can be a useful progression for athletes looking to build strength and stability in their lower body.

Demo video: Landmine Squat · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Begin by securing one end of a barbell into a landmine attachment or firmly in a corner.

  2. 2

    Stand with your feet shoulder-width apart and hold the end of the barbell with both hands at chest height.

  3. 3

    Descend into a squat position by bending your knees and pushing your hips back, keeping your chest up and core engaged.

  4. 4

    Push through your heels to return to the starting position and repeat for the desired number of repetitions.

Coaching cues

  • Keep your chest up and core tight throughout the movement to maintain proper form.
  • Ensure your knees track over your toes and do not cave inward.
  • Breathe in as you descend and exhale as you push back up to the starting position.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: moderate Spine load: high Gym only

Landmine Squat alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell Back SquatBarbell · intermediate Box SquatBarbell · intermediate Barbell Front SquatBarbell · intermediate ThrusterBarbell · advanced Squat (Low Bar)Barbell · intermediate Banded SquatResistance Band · beginner

Frequently asked questions

What muscles does the Landmine Squat work?

Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Lower Back, Calves

How many sets and reps of Landmine Squat should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Landmine Squat?

Same movement pattern, different equipment: Barbell Back Squat, Box Squat, Barbell Front Squat, Thruster, Squat (Low Bar), Banded Squat.

Is the Landmine Squat good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.