We’ve talked about squat variations before, and we’ve got a brand new one for you today: the landmine squat! Maybe you’ve seen people doing this in the gym before and thought, “Well, that’s unique.” And it is. In this landmine squat guide, we’ll dive into how to do a landmine squat, the muscles it works, its benefits, and more.
How to Do a Landmine Squat
First off, what the heck is a landmine squat, anyway?
To do this, you will need a:
- Barbell
- Plates
- Landmine trainer (or an additional plate or tennis ball, as an alternative)
For this squat, one end of the barbell is secured to the floor. You can either use the special attachment made for landmine squats specifically, or you can simply put the end of your barbell into the hole of a plate, putting a heavy dumbbell on top to secure it.
One other little trick is to cut a tennis ball open. You can then stick the end of your barbell into it. This way, you don’t need the attachment or a plate, but it still protects the barbell and the surface you’re squatting on.
Shop Now
You can start with an empty barbell and once you’re ready to add weight, you add it to the end that you’re holding (not the end by the floor).
Now that you’ve got your barbell set up, let’s go through the steps!
- Stand with your feet roughly shoulder-width apart.
- Deadlift the end of the barbell with both hands so that the end of the bar is around the height of your chest. You might find interlacing your fingers most comfortable.
- Bend at the hips and knees to perform a squat.
- Once fully extended at the top, you’ve completed one rep.
Don’t forget your breathing. Try taking a big breath at the top of the rep. Hold it on the way down and up. Once you return to the starting position, exhale before your next rep.
This is what it’s going to look like:
Landmine Squat Muscles Worked
The landmine squat works the typical muscles that you’d expect any squat to work. However, because of the barbell positioning, it packs an even bigger punch. You’re going to feel a serious burn in your:
- Quads
- Glutes
- Hamstrings
- Calves
- Traps
- Delts
- Scapular muscles
- Core
- Upper back
In other words, you’re getting a full-body workout.
Are Landmine Squats Harder?
Anytime we’re talking about comparing variations of one exercise, it’s a unique conversation. In this case, we’re talking about variations of the standard squat. Is the landmine squat harder than, say, a front or back squat?
We’re going to say yes and no. Yes, because if this is a new stimulus for you, it will feel more challenging. That’ll be the case with any new stimulus. But also, no, because you can make any squat easier or more difficult by adjusting the weight, reps, or positioning.
Rather, the landmine squat is simply different. It’s a way to spice up your programming and throw in a little variation.
In this landmine squat guide, you learned:
- How to do a landmine squat properly.
- The landmine squat muscles worked.
- How they compare to other squats.
Ready for a challenge? Get to work!
