What do landmine squats work?

Landmine squats mainly work the quadriceps and glutes, with your core and upper back stabilizing the front-held bar; hamstrings and adductors assist through the descent and drive up Your House Fitness landmine squat tutorial Swolverine landmine squat guide.

What the attachment does and why that matters

A landmine is a pivoting base that holds one end of a barbell, letting the free end travel in a smooth arc. Many attachments offer a 360-degree swivel so the bar can move freely through that arc Sunny Health & Fitness landmine attachment. Coaches describe landmine movements as following a semi-fixed path, which helps lifters feel a consistent bar path during squats and other patterns TrainHeroic landmine overview.

Muscles worked in landmine squats

Prime movers

• Quadriceps: knee flexion on the way down and strong extension to stand up, emphasized by the front-held position Your House Fitness landmine squat tutorial Swolverine landmine squat guide.
• Gluteus maximus: hip extension out of the bottom of the squat Swolverine landmine squat guide.

Key assistants and stabilizers

• Hamstrings and adductors: assist hip control and extension through the range Swolverine landmine squat guide.
• Core and spinal erectors: resist trunk flexion to keep the chest up under the front load Your House Fitness landmine squat tutorial.
• Upper back (traps/rhomboids) and shoulders: help position the bar close to the chest throughout the movement Your House Fitness landmine squat tutorial.

Because the load is in front and the bar travels on an arc, many coaches find the landmine squat encourages a more upright torso and can feel easier to groove for some lifters compared with other barbell squats DSMStrength landmine squat write-up.

How to set up and perform a landmine squat

1. Anchor one end of a barbell in a landmine attachment or secure base. Stand facing the free end.
2. Hold the bar’s sleeve at chest height with both hands, elbows close to your ribs. Take a stance around shoulder width that lets your knees track over your toes Your House Fitness landmine squat tutorial Swolverine landmine squat guide.
3. Brace your core, keep a neutral spine, and descend by bending hips, knees and ankles. Keep the bar close and your weight over the midfoot Your House Fitness landmine squat tutorial.
4. Stand up by pushing the floor away, finishing tall without letting the bar drift from your chest.

Quick ways to shift what you feel

• Standard landmine squat: strong overall quad and glute demand.
• Landmine split squat or hack squat variations: can alter how much you feel quads at different knee angles Your House Fitness landmine squat tutorial.

Programming pointers you can use today

• Warm-up briefly, then start light to learn the bar path and upright torso position. If you need ideas, see our 5-minute warm-ups guide: What are some good 5-minute warm-ups to do before lifting weights?
• Pick a load that lets you keep the bar close and your knees tracking in line. Stop each set with a few reps in reserve so technique stays crisp; learn how to use RIR here: How many RIR is best for hypertrophy?
• Rest long enough to repeat the same quality on your next set. If you want more detail on rest choices, see How long should I wait between sets for strength-training?

Common form cues and fixes

• If the bar drifts away from your chest: bring elbows in and keep the sleeve against your sternum path.
• If heels lift or you tip forward: slow down, shift pressure to the midfoot, and reduce load until you can stay upright Your House Fitness landmine squat tutorial.
• If you cannot control your knee position: reduce the difficulty and review your stance and movement with a qualified coach rather than forcing a preset stance width.

FAQ

Are landmine squats easier on the back than back squats? Many coaches find the front-held, guided path encourages a more upright torso and feels more tolerable for some lifters, but your own response should guide you Your House Fitness landmine squat tutorial DSMStrength landmine squat write-up.