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How to do the Landmine Thruster

Primary: Shoulders · also works Quads, Glutes, Triceps, Core, Upper Back.

The landmine thruster is a full-body, compound exercise that works several major muscle groups. This dynamic movement involves a combination of a squat and an overhead press, making it an effective exercise for building strength and power. The landmine setup adds stability and allows for a smoother, more controlled range of motion. It's particularly beneficial for training the shoulders, quads, and glutes while engaging the core for stabilization.

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

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a landmine barbell with both hands close to your chest.

  2. 2

    Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.

  3. 3

    As you stand up from the squat, press the barbell overhead, fully extending your arms. Return to the starting position and repeat.

Coaching cues

  • Maintain a strong core throughout the exercise to prevent lower back strain.
  • Keep your chest up and back straight during the squat.
  • Ensure smooth, controlled movements both during the squat and the overhead press to maximize effectiveness and prevent injury.

Sets, reps and where it fits

Muscle

3–4 × 8–12

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: low Spine load: low Gym only

Landmine Thruster alternatives

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

Landmine PressBarbell · beginner Overhead PressBarbell · intermediate Push PressBarbell · advanced Landmine Kneeling Press Double ArmBarbell · intermediate Landmine Kneeling Press Single ArmBarbell · intermediate Landmine Press Single ArmBarbell · intermediate

Frequently asked questions

What muscles does the Landmine Thruster work?

Primary: Shoulders. Secondary: Shoulders, Quads, Glutes, Triceps, Core, Upper Back

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

For muscle: 3–4 sets of 8–12 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 Thruster?

Same movement pattern, different equipment: Landmine Press, Overhead Press, Push Press, Landmine Kneeling Press Double Arm, Landmine Kneeling Press Single Arm, Landmine Press Single Arm.

Is the Landmine Thruster good for beginners?

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