Master Landmine Squats: Target Your Quads, Glutes, and Core!

When I feel too much pressure on my lower back while performing heavy barbell back squats, I implement certain squat variations, including landmine squats.

Landmine squats reduce the stress on your lower back and ensure a balanced engagement of both anterior and posterior muscle groups.

In fact, a study titled “Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women” found that landmine squats may help balance hamstring to quadriceps activity, increase horizontal loading, and reduce vertical loading. (1)

I often program this exercise in my client’s workouts so they can achieve superior leg muscle gains without overloading their spine.

Below is a guide on landmine squats, detailing the exercise, how to perform it, the muscles worked, benefits, and the best variations and alternatives.

What is a Landmine Squat?

A Landmine Squat is a squat variation where one end of the barbell is anchored to the ground, either using a landmine attachment or by placing it in a weight plate’s hole. This anterior loading changes the exercise’s focus, offering a unique workout compared to traditional squats. It’s commonly performed in gyms equipped with the necessary setup.

How To Do Landmine Squats: Step-By-Step Guide

Here is how to perform landmine squats properly:

Step One — Assume the Starting Position

Secure the barbell by inserting one of its ends into a landmine attachment. However, if you don’t have access to a landmine attachment, position the bar in a corner. Load the free end of the barbell with appropriate weights. Assume a shoulder-width stance and turn your toes slightly outward.

Squat and grab the loaded end of the barbell with both hands. Hold the barbell against your chest. Stand up and ensure your knees are flexed slightly. Lean forward slightly while maintaining the natural curvature of your spine.

Step Two — Lower Into the Deep Squat Position

Bend your ankles, knees, and hips simultaneously to enter a deep squat. When your thighs break parallel with the floor, hold for one second. Don’t lift your heels from the ground.

Step Three — Extend Your Ankles, Knees, and Hips

Extend your ankles, knees, and hips to return to the starting position while maintaining an arched back. Avoid locking out your knees at the top to maintain constant tension on your target muscles. Repeat for recommended reps.

Muscles Worked by Landmine Squats

The primary target muscles during landmine squats include:

• Quads
• Glutes
• Hamstrings
• Core muscles

Also, here are the secondary target muscles:

• Adductors
• Erector spinae
• Trapezius
• Deltoids
• Forearms

Benefits of Landmine Squats

The most important benefits of landmine squats include reduced stress on your lower back, better core engagement, and enhanced shoulder stability. Let’s tackle each of these below:

Reduced Lower Back Stress

Landmine squats are excellent for limiting lower back stress because of the weight placement and the angle of pull. An angled lifting pattern places less stress on your spine than a vertical movement trajectory.

I prescribe landmine squats to my clients experiencing lower back pain. However, I strongly recommend consulting your healthcare provider before exercising if you’re facing any physical discomfort. (2)

Increased Core Engagement

Landmine squats are excellent at firing your core muscles. This is because you must hold the barbell in front of your chest. During this exercise, your external and internal obliques play a crucial role in stabilizing the bar.

This is why many athletes also perform landmine twists. It helps them work their core while also working on the stabilizing component.

Enhanced Shoulder Stability

Landmine squats also improve your shoulder stability. All three deltoid heads and your lats, traps, biceps, and triceps work isometrically to stabilize the bar. Isometrically, or isometric contraction, comprises contracting your muscles without changing their length.

Best Landmine Squat Variations and Alternatives

While I recommend implementing landmine squats into your workouts, you should consider a few variations and alternatives to add variety to your workouts. Some of the best variations and alternatives include landmine squat presses, landmine sumo squats, and front squats.

Let’s cover each of these in a little more detail.

Landmine Squat Press

The landmine squat press is a phenomenal hybrid exercise that will effectively exercise your lower and upper body. It combines squatting with overhead pressing, which makes this exercise highly demanding.

I suggest performing this type of exercise at the beginning of the workout since it will fire up your central nervous system (CNS). This way, you will avoid injuries while also maximizing your exercise performance.

Steps:

1. Secure the bar by inserting one of its ends into the landmine attachment.
2. Load the free end of the bar with an appropriate weight.
3. Assume a shoulder-width stance with your feet and turn your toes slightly outward.
4. Bend down, grab the loaded end, and hold it against your chest.
5. Stand up straight, but avoid fully extending your knees.
6. Bend your ankles, knees, and hips simultaneously to lower into a squat.
7. When your thighs break parallel with the floor, hold for one second. Your back must be straight the entire time. Don’t lift your heels off the ground.
8. Extend your ankles, knees, and hips to return to the starting position.
9. In the top position, press the barbell toward the ceiling diagonally.
10. Return the landmine to the starting position and proceed to the next rep.

Landmine Sumo Squat

The landmine sumo squat is another excellent variation. It is particularly effective for targeting your inner thighs.

Steps:

1. Secure the barbell by placing one of its ends into the landmine attachment.
2. Load the free end of the bar with an appropriate weight.
3. Assume a shoulder-width stance and turn your toes slightly outward.
4. Bend down, grab the loaded end of the barbell, and hold it between your legs.
5. Keep your knees slightly flexed and your back straight at the starting position.
6. Bend your ankles, knees, and hips simultaneously.
7. When your thighs break parallel with the floor, hold for one second.
8. Simultaneously extend your ankles, knees, and hips to return to the starting position.
9. Repeat for the desired number of reps.

Front Squat

Front squats are great at shifting the pressure from your lower back and placing it on your quads.

Steps:

1. Load the barbell on the squat rack with an appropriate weight.
2. Place the barbell in the front rack position.
3. Unrack the barbell and step back.
4. Assume a shoulder-width stance and turn your toes slightly outward.
5. Keep your back straight and knees slightly flexed.
6. Flex your ankles and knees, and transition to the bottom squat position.
7. Hold that position for one second.
8. Extend your ankles, hips, and knees to return to the starting position.
9. Repeat for the desired number of reps.

FAQs

What are landmine squats good for?

Landmine squats are excellent for improving your lower body strength and power while alleviating pressure on your lower back. They can be an effective alternative for back squats if you experience low back problems or have hip mobility issues.

Can landmine squats replace barbell back squats?

I wouldn’t necessarily say it is smart to replace back squats with landmine squats completely. I believe back squats are the best for generating the most significant amount of force and power while working on your stabilizers. However, if you are recovering from an injury or want to mix things up, implementing landmine squats is a great option.

Are landmine hack squats effective?

Absolutely. The landmine squat is an effective squat variation for improving your leg hypertrophy, strength, and power. I am not saying you can completely replace regular back squats with the landmine variation. However, you can periodically implement this exercise to mix things up, alleviate back pain, and work around mobility issues.

Wrapping Up

Landmine squats are an excellent squat alternative that will build your legs. They effectively reduce lower back stress, increase core engagement, and enhance overall shoulder stability.

I recommend not replacing back squats entirely with landmine squats but rather incorporating them periodically to reduce stress on your lower back. In the comments below, let me know your thoughts on landmine squats and how you implement them in your workouts.

References

1. Collins KS, Klawitter LA, Waldera RW, Mahoney SJ, Christensen BK. Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women. J Strength Cond Res. 2021;35(10):2661-2668. doi:10.1519/JSC.0000000000004094
2. Zawadka M, Smołka J, Skublewska-Paszkowska M, et al. Altered squat movement pattern in patients with chronic low back pain. Ann Agric Environ Med. 2021;28(1):158-162. doi:10.26444/aaem/117708

Relevant Articles:

• The Landmine Row
• Landmine 180
• Landmine Press Guide For Beginners
• Landmine Exercises for Building Muscle Mass and Strength

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