Quads
Landmine Front Squat
The Landmine Front Squat is a strength exercise with a landmine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
How to do it
- Set a barbell in a landmine base and load the free end.
- Lift the loaded end to your chest and hold the sleeve with both hands cupped under it.
- Step back so your body leans slightly into the bar, with feet shoulder-width apart.
- Squat down between your heels until your thighs are at or below parallel, keeping the bar against your chest.
- Drive through your whole foot and stand up tall.
Tips
- Lean into the bar a little: its arc lets you sit deep and stay upright.
- Keep the elbows pointing down under the sleeve.
Common mistakes
- Standing too close so the bar pushes you backward.
- Letting the bar move away from the chest.
- Letting the knees cave inward.
Muscles worked by the Landmine Front Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Landmine Front Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine Front Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Landmine Front Squat good for beginners?
Yes. The Landmine Front Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Landmine Front Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Goblet Squat. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Front Squat harder?
Add weight or reps, or move on to the Double Kettlebell Front Squat and Dumbbell Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
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