Exercise guide · Legs & Glutes

Landmine Squat

The Landmine Squat is a squat performed while holding the free end of an anchored barbell at the chest. The angled bar path and two-handed sleeve grip distinguish it from a goblet squat with a dumbbell and from a landmine press.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Landmine Squat

Secure one end of a barbell in a landmine attachment, load the free end conservatively, and lift the sleeve to the center of your chest with both hands.
Stand facing the anchor with feet around shoulder-width apart, the bar angled toward your chest, and your trunk braced.
Sit down and slightly back between the hips while bending the knees and keeping the whole feet planted.
Reach a controlled depth with knees tracking over the toes and the sleeve staying close to the chest.
Drive through the floor to stand tall, keeping both hands on the sleeve and avoiding an overhead press at the top.

Form cues

Hold the sleeve at the chest
Face the landmine anchor
Keep the whole foot planted
Stand without pressing overhead

Common mistakes

Holding a dumbbell and turning the movement into a goblet squat
Pressing the bar overhead like a landmine thruster
Standing too close to the anchor and crowding the bar path
Allowing the knees to collapse inward or heels to rise

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Use a secure landmine base and collars, and choose a load you can bring to and from the chest safely. Maintain a pain-free squat depth and stop for sharp knee, hip, back, or wrist pain.

Alternatives

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