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Landmine Squat strength standards

What is a good Landmine Squat?

For a 180 lb male, an Intermediate Landmine Squat is about 214 lb (1.19x bodyweight). Advanced starts around 329 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 214 lb Intermediate at 180 lb
Next tier 329 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Landmine Squat

A solid (Intermediate) Landmine Squat for a 180 lb male is about 214 lb (1.19x bodyweight). Use the calculator below to convert your own Landmine Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 329 lb (1.83x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

How strong is your Landmine Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Quadriceps, Glutes, Hamstrings
Equipment Barbell, Landmine Attachment
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Landmine Squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 214 lbs (1.19x bodyweight) on the Landmine Squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Landmine Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

214 lb Typical 1RM (Intermediate)
1.19x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Landmine Squat?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 19 59 126 217 326
120 25 69 139 235 348
130 30 78 153 252 370
140 36 88 166 269 390
150 42 97 178 284 409
160 48 106 191 300 427
170 54 115 202 315 445
180 60 124 214 329 461
190 66 132 225 343 478
200 72 140 236 356 493
210 78 148 246 369 509
220 84 156 257 381 523
230 90 164 266 393 537
240 95 172 276 405 551
250 101 179 286 417 565
260 106 187 295 428 578
270 112 194 304 439 590
280 117 201 313 449 603
290 123 208 322 460 615
300 128 215 330 470 626
310 133 222 338 480 638

Is Your Landmine Squat Good?

A quick read on what counts as a good Landmine Squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Landmine Squat is about 214 lb (1.19x bodyweight). Advanced lifters hit 329 lb (1.83x), and Elite is 461 lb (2.56x).

Women (140 lb): a good (Intermediate) Landmine Squat is about 110 lb (0.79x bodyweight). Advanced lifters hit 160 lb (1.14x), and Elite is 215 lb (1.54x).

How Much Should You Be Able to Landmine Squat?

Men: a 180 lb male should lift about 214 lb at an Intermediate level (a beginner target is around 60 lb).

Women: a 140 lb female should lift about 110 lb at an Intermediate level (a beginner target is around 40 lb).

By bodyweight (men): A 150 lb lifter lifts about 178 lb, and a 220 lb lifter lifts about 257 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 208 lb, while by age 50 the Intermediate standard is about 185 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Landmine Squat Strength?

How Landmine Squat standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 44 98 177 278 397
20 51 112 202 319 454
25 52 115 208 327 466
30 52 115 208 327 466
35 52 115 208 327 466
40 52 115 208 327 466
45 50 109 197 310 442
50 47 103 185 291 415
55 43 95 171 269 384
60 39 87 156 246 350
65 35 78 141 222 317
70 32 70 127 199 284
75 28 63 113 178 254
80 25 56 101 159 227
85 23 50 91 143 204
90 21 45 82 129 183

What Do Landmine Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Landmine Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Landmine Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your Landmine Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your Landmine Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your Landmine Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Landmine Squat

Tier-specific training recommendations to move your Landmine Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Landmine Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Landmine Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Landmine Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Landmine Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Landmine Squat

  1. Start by positioning a barbell in a landmine attachment or securely wedged into a corner.
  2. Stand facing the barbell with feet shoulder-width apart, holding the end of the barbell with both hands at chest level.
  3. Keep your chest up, back straight, and core engaged.
  4. Lower your body into a squat by bending at the hips and knees, ensuring your knees track over your toes.
  5. Descend until your thighs are parallel to the floor or as low as comfortable while maintaining good form.
  6. Push through your heels to return to the starting position, fully extending your hips and knees.
  7. Repeat for the desired number of repetitions.
  8. Inhale as you lower into the squat and exhale as you push back up.

Tips for Landmine Squat

  • Maintain an upright torso to reduce strain on the lower back.
  • Ensure your knees do not cave inward; keep them aligned with your toes.
  • If new to the exercise, start with a lighter weight to master the form.

Where Do These Landmine Squat Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Landmine Squat Good for Your Weight?

Use this page to compare your Landmine Squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Landmine Squat 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Landmine Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Landmine Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.