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All exercises

Barbell landmine squat

Intermediate

Barbell landmine squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, front delts, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsFront deltsAbs

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Set a barbell in a landmine (one end anchored on the floor in a sleeve or corner) and load the free end with a plate.
  2. 2Attach a neutral-grip or V-handle to the loaded end of the bar if shown, and stand facing the anchor with feet about shoulder-width apart.
  3. 3Hold the handle at upper chest or front-shoulder height with your elbows tucked and torso tall.
  4. 4Brace your core, sit back and bend your knees to lower into a controlled squat, keeping the bar traveling in its natural forward arc from the pivot.
  5. 5Descend until your thighs are roughly parallel to the floor or as deep as you can control, then drive through mid-foot and heels to stand back up.
  6. 6Stay balanced over your feet, fully extend the hips and knees at the top, and repeat for the desired number of repetitions.

What to do instead

  • Stepdown squatBodyweight
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell
  • Barbell wide squatBarbell
  • Quads (bodyweight squat)Bodyweight
  • Dumbbell supported squatDumbbell

Easier variations

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Dumbbell goblet squatDumbbell

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Weighted sissy squatWeight plate
  • Sissy squatBodyweight
Logged today · 3 min restBarbell landmine squat

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