Barbell Landmine Squat
- Secondary muscles
- Glutes, Hamstrings, Delts, Abs
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Anchoring one end of the bar in a landmine makes the load travel in an arc, which nudges your weight back into the heels and keeps the torso tall with far less spinal compression than a back squat. Held at the chest, it is self-spotting and rack-free - a natural next step up from goblet squats.
How to do the Barbell Landmine Squat
- Set a barbell in a landmine (one end anchored on the floor in a sleeve or corner) and load the free end with a plate.
- Attach a neutral-grip or V-handle to the loaded end of the bar if shown, and stand facing the anchor with feet about shoulder-width apart.
- Hold the handle at upper chest or front-shoulder height with your elbows tucked and torso tall.
- Brace your core, sit back and bend your knees to lower into a controlled squat, keeping the bar traveling in its natural forward arc from the pivot.
- Descend until your thighs are roughly parallel to the floor or as deep as you can control, then drive through mid-foot and heels to stand back up.
- Stay balanced over your feet, fully extend the hips and knees at the top, and repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Quads · Legs
The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
Secondary
- Glutes — The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
- Hamstrings
- Delts
- Abs — The abs and obliques brace the trunk under the bar and should feel tight through the whole rep, not just on the way down.
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Landmine Squat work?
The Barbell Landmine Squat primarily works the quads. It also involves the glutes, hamstrings, delts and abs, which assist the movement and stabilise the joints.
Is the Barbell Landmine Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Landmine Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Landmine Squat?
If you cannot do the Barbell Landmine Squat, try the Step Down Squat, the Bench Barbell Squat or the Kneeling Barbell Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Landmine Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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