How to Do Landmine Squats With Perfect Form

Landmine squats are a strength-training squat variation designed to help you build muscle, develop good form, and train for Olympic weightlifting exercises. To practice traditional landmine exercises, load an Olympic barbell with weight plates on one end, and affix the other end to a landmine attachment. If you don't own an Olympic bar, don't fret—any barbell will work.

There are several notable benefits to practicing landmine squats.

1. 1. Landmine squats help you master proper squat form. Landmine squats are one of the best squat exercises for helping lifters develop good form. Strength coaches rely on the landmine squat's fixed range of motion to help train lifters to perform other weighted squats—such as front squats, barbell split squats, and back squats—with perfect form.
2. 2. Landmine squats are easier on your joints. It can be challenging to perform free-standing barbell squats with the proper amount of knee flexion. Landmine squats make it easier to keep your knees in line with your toes, easing the stress on your joints and lessening the risk of injury.
3. 3. Landmine squats build full-body strength. Develop upper-body and lower-body strength by practicing landmine squats correctly. The muscles worked by this squat variation include your hamstrings, quadriceps, glutes, abs, triceps, deltoids, and trapezius muscles.

Landmine squats and back squats target similar muscle groups and are equally effective at building strength throughout your body. However, landmine squats are safer for your joints and place less stress on your lower back. By lifting a barbell with a landmine attachment, you have more control over the weight. Landmine squats also use a fixed range of motion that makes it easier to practice proper form. Once you've mastered your form practicing landmine squats, consider trying other squat variations such as goblet squats, box squats, and hack squats.

For landmine squats, begin by performing 2–4 sets of 6–12 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets.

1. 1. Place one end of the barbell into the landmine device and stand facing the other end of the barbell. Your feet should be hip-width apart with your knees slightly bent.
2. 2. Your posture should be tall with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Evenly distribute your weight and grip the floor with your feet to create a stable foot position.
4. 4. Using a full grip, clasp the end of the bar with both hands. Your elbows should be close to your ribcage.
5. 5. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
6. 6. Begin the downward movement by bending your hips, knees, and ankles. Lower until your legs are parallel or slightly below parallel to the floor. The weight on your feet should be evenly distributed. Pause at the bottom position.
7. 7. To begin the upward movement, push your feet into the ground to initiate standing. Place emphasis on pushing through your mid-foot and heel while keeping your toes engaged.
8. 8. As you begin to stand, keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine.
9. 9. Repeat the landmine squat for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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