Quads
Landmine Squat
The Landmine 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
- Load the free end of a landmine barbell and lift the sleeve up to your chest.
- Cup the end of the sleeve with both hands, elbows tucked under it, and stand with feet shoulder-width, slightly in front of the bar end.
- Brace your core and sit down between your heels, letting the bar lean into you as you descend.
- Go down until the thighs are at least parallel to the floor, chest up against the bar.
- Drive through the whole foot to stand back up and lock out the hips at the top.
Tips
- Lean slightly into the bar: the angle lets you stay upright and sit deeper.
- Push the knees out in line with the toes on the way down.
Common mistakes
- Letting the bar drift away from the chest so the arms take the load.
- Rising onto the toes at the bottom.
- Rounding the lower back as the hips drop below the knees.
Muscles worked by the Landmine 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 Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine 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 Squat good for beginners?
Yes. The Landmine 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 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 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)
Log your sets in Zulta
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