How to Do Landmine Squats with Proper Form: Benefits & Muscles Worked

Key Takeaways

• Landmine squats are a go-to move for strength, stability, and core power—all while being easy on your joints.
• Build your quads, glutes, and core while keeping balance in check with help from secondary muscles.
• Pair landmine squats with our SOLE SW180 Adjustable Dumbbells for a lower-body workout that hits hard and saves space.

What Makes Landmine Squats Special?

Landmine squats bring together strength, precision, and flexibility—like the ultimate fitness hack you didn’t know you needed. Its controlled range of motion and focus on proper form make it perfect for building serious lower-body power without trashing your joints.

This exercise works for everyone: newbies can nail the basics without wobbling, while pros can push their limits safely. No matter where you’re at—landmine squats fit into your routine like a glove (minus the intimidation factor).

What Is a Landmine Squat?

A landmine squat is like a squat’s smarter, cooler cousin. It uses a barbell anchored at one end, providing a guided, stable path—no more wobbling or second-guessing your form.

This setup makes it a game-changer for:

• Beginners learning the ropes (or squats).
• Anyone with cranky joints needing a smoother, low-impact option.
• Lifters ready to crush their cores and work out their lower body in one go.

What You’ll Need:

• Barbell: Olympic-sized for that pro feel (like our SW111 Olympic Barbell!).
• Landmine attachment: Or just stick the bar in a sturdy corner—DIY works too.
• Weight plates: Add as much or as little as you want (our SW106 Olympic Weight Plates are a great choice, tbh!)

Find your stance: feet shoulder-width, toes slightly out, ready to power through. (photo courtesy of Lift Manual).

How to Perform a Landmine Squat

1. Setup: Lock that barbell into the landmine attachment (or wedge it in a corner if you’re freestyling). Add just enough weight to feel challenged—but not like you’re summoning Thor’s hammer.
2. Stance: Stand tall with your feet shoulder-width apart and slightly turned out—think “comfortable but powerful.” Grip the barbell end with both hands and keep it close to your chest.
3. Execution: Tighten your core like you’re bracing for a punch. Push your hips back, lower yourself until your thighs are parallel to the floor, and keep your chest proud. No slouching—you’re a pro!
4. Return: Drive through your heels (yes, heels!), straighten your legs, and rise back up. Bonus points if you give yourself a mental high-five.

Pro Tip: Before diving into landmine squats, give your body a little TLC with a proper warm-up. Now go show that landmine who’s boss!

Common Mistakes & Fixes

Stronger muscles mean stronger daily moves. Functional fitness, here we come!

Landmine Squat: Muscles Worked

• Primary Muscles: Your quads, glutes, and core are the stars of the show, powering every movement with strength and stability.
• Secondary Muscles: Hamstrings, calves, and upper back step in as the trusty sidekicks, keeping you balanced and in control.

Why It Matters: Who doesn’t want functional fitness that shows up in real life? Stronger legs make stair-climbing a breeze, glutes keep your posture on point, and a solid core? Hello, effortless grocery hauling!

Pro Tip: If you’re looking to double down on core engagement, complement your landmine squats with treadmill workouts!

Landmine Squat: Benefits

Joint-Friendly Strength Training

The landmine squat is your knees’ best friend. Thanks to the guided bar path, there’s less strain on your joints—a lifesaver for anyone recovering from injuries or looking for a safer squat option.

Improved Core Stability

Holding the barbell doesn’t just work your arms—it turns your abs into a support crew. Stronger core, better posture, and more balance? Yes, please!

Safe Strength Progression

Want to lift heavier? This exercise makes it easy to build strength safely. Just add weight as you go—your confidence will grow right along with your gains.

Lower-Body Power Pairings

Want to double down on glute gains? Pair landmine squats with machine-based workouts for next-level results. Our Treadmill vs Elliptical for Glutes guide can help you decide which cardio complements your strength training the best!

Cardio Meets Strength

Combining landmine squats with cardio sessions—like treadmill runs—gives you the best of both worlds: endurance and muscle power.

Landmine Squat Variations

1. Single-Arm Landmine Squat
   Feel the burn and challenge your core like never before by holding the barbell with one hand. Think of it as your stability test—and you’re going to ace it.
2. Landmine Thruster
   Ready for a full-body sweat session? Pair a squat with an overhead press and feel the fire from head to toe. This one’s all about power.
3. Reverse Landmine Lunge
   Get your balance on! Step back into a lunge to work each leg individually while strengthening those glutes and quads.

From 5 lbs to 80 lbs in seconds, our SOLE SW180 Adjustable Dumbbells match every rep, every goal.

Take Your Workouts Further with SOLE

Ready to take your squat game to the next level? Enter our SOLE SW180 Adjustable Dumbbells. These dumbbells shift from 5 lbs to 80 lbs faster than your playlist changes mid-workout. No matter if you’re nailing form or chasing new PRs, they’ve got your back (and biceps).

But wait—there’s more! With the SOLE+ app, you’ll score access to hundreds of free fitness classes and thousands of hours of on-demand workout content. Stuck on technique? Need fresh workout ideas? We’ve got you covered.

Pair the SW180s with your landmine setup for a next-level lower-body and core workout—all without leaving your living room. So, what are you waiting for? Check out our range TODAY!

Frequently Asked Questions (FAQ)

What is a landmine squat?

A landmine squat is a squat’s cooler cousin! Using a barbell anchored at one end, this move gives you a guided path for balance and better form—perfect for building strength without feeling off-kilter.

Which muscles do landmine squats target?

Landmine squats put your quads, glutes, and core in the spotlight. But don’t sleep on your hamstrings, calves, and upper back—they’re the trusty sidekicks keeping you steady and strong.

How do I set up for a landmine squat?

Anchor one end of a barbell in a landmine attachment or a sturdy corner (your DIY hack!). Add some weight, stand tall with feet shoulder-width apart, and hold the barbell close to your chest. Boom—you’re ready to squat like a pro.

Are landmine squats suitable for beginners?

Absolutely! Landmine squats are beginner-friendly, thanks to the guided motion and focus on form. They’re safe, simple, and a great way to ease into strength training while building confidence.

Pair your routine with our SOLE SW180 Adjustable Dumbbells for scalable strength gains!

What are common mistakes to avoid during landmine squats?

Mistakes happen, but don’t let them hold you back. Keep your knees from caving in, your chest proud, and your squat depth on point. Perfecting the basics helps power up your results!