Landmine Squat is a beginner compound push using barbell. It loads Quadriceps.
Why this lift
The Landmine Squat is a beginner compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings, Abs help. You need barbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Landmine Squats.
Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Quadriceps
- Secondary: Glutes, Hamstrings, Abs
Setup
- Set barbell and take a stance you can own. Brace before you descend.
How to do it
- Sit between the hips and knees together. Load Quadriceps through the whole foot.
- Drive up to a tall lockout without dumping the knees in.
Coaching cues
- Knees track over the toes.
- Stay braced from unrack to rack.
Common mistakes
- Knees caving. Push the floor apart; reduce the load.
- Collapsing the chest. Big breath and a proud torso.
How to program it
Treat the Landmine Squat as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.
Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.
If the Landmine Squat does not agree with you, Assault Bike trains Quadriceps with a different setup.
Related lifts
- Assault Bike Quadriceps
- Barbell Back Squat Quadriceps
- Barbell Box Squat Quadriceps
- Barbell Bulgarian Split Squat Quadriceps
- Barbell Front Squat Quadriceps
- Barbell Reverse Lunge Quadriceps
FAQ
What muscles does the Landmine Squat work?
The Landmine Squat works Quadriceps (primary), Glutes, Hamstrings, Abs (secondary).
What equipment do I need for the Landmine Squat?
You need barbell.
Is the Landmine Squat suitable for beginners?
Yes. The Landmine Squat is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Landmine Squat into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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