Landmine squats are one of the most underrated squat variations in strength training — and it's time they earned a spot in your lower body routine. Offering the quad-dominant load of a front squat without the strain of a barbell across your spine, landmine squats deliver a powerful combination of muscle activation, mobility improvement, and joint-friendly mechanics.
With one end of the barbell anchored to the floor, the landmine squat guides you through a controlled range of motion, making it ideal for building strength, mastering squat form, and activating the glutes and core.
Whether you're rehabbing, refining technique, or pushing for performance gains, landmine squats are a smart, effective way to level up your leg day.
What Are Landmine Squats? Benefits, Muscles Worked, and Proper Form
Landmine squats are a unique and highly effective squat variation that combines strength, stability, and joint-friendly mechanics. Unlike traditional barbell squats, landmine squats involve anchoring one end of the barbell to the ground, while the other end is grasped and moved through a guided arc using a landmine attachment or a secure corner.
This movement delivers a host of benefits — from improved quad and glute development to better mobility and lower impact on joints — making it a perfect accessory lift or primary leg day staple.
What Is a Landmine Squat?
A landmine squat is a compound strength training exercise that uses a barbell anchored to the floor at one end. You hold the free end of the barbell at chest level with both hands while squatting, moving through a fixed arc that reduces stress on the knees and lower back while maximizing engagement in the quads, glutes, hamstrings, and core.
This movement is particularly useful for beginners learning proper squat mechanics, as well as advanced lifters looking to build volume or protect their joints.
Muscles Worked in the Landmine Squat
Landmine squats are anteriorly loaded, meaning the resistance is held in front of the body, which shifts the emphasis forward and enhances engagement in the quads and core, while still targeting the glutes and hamstrings.
Primary Muscles Worked:
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Quadriceps
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Gluteus maximus, medius, and minimus
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Hamstrings
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Adductors
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Hip flexors
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Calves
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Core and spinal stabilizers
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Upper back (trapezius and rhomboids)
Because it’s a compound movement, landmine squats activate multiple joints and muscle groups simultaneously, increasing functional strength and coordination.
Benefits of Landmine Squats
1. Landmine Squats Build Functional Strength
Just like the traditional front or back squat, the landmine squat is incredibly effective at building lower body strength and posterior chain development. The slightly angled movement path and front-loaded nature help increase glute, quad, and hamstring activation without overloading the spine.
More strength not only improves physique but also enhances athletic performance in terms of speed, explosiveness, and vertical force production. Studies have shown that varying squat techniques can help increase muscle hypertrophy and improve mechanical advantage for different body types (Schoenfeld, 2010).
2. Enhances Mobility and Range of Motion
The mechanical positioning of the landmine squat naturally encourages a more upright torso and deeper squat depth, making it ideal for improving hip, knee, and ankle mobility.
Landmine squats help reinforce proper squat form, particularly glute activation, which is crucial for building strength for heavier lifts like back squats, cleans, and snatches. Athletes in CrossFit and high-intensity functional training programs often incorporate this movement to improve flexibility and positioning under load.
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3. Lower Impact, Joint-Friendly Squatting
One of the major advantages of the landmine squat is its low-impact nature. With the barbell affixed at one end, the path of movement is controlled, which reduces joint stress and provides a safer squat variation for individuals with knee, hip, or lower back issues.
In a study published in The Journal of Strength and Conditioning Research comparing back squats to front squats, researchers found that back squats resulted in higher compressive knee forces, while front squats (and by extension, landmine squats) imposed less shear force and joint stress (Gullett et al., 2009).
Because the landmine squat mimics the upright torso position of the front squat while using a fixed range of motion, it’s ideal for reducing knee strain and improving movement confidence, especially during rehab or deload phases.
RELATED ARTICLE: Best Bodyweight Exercises To Build Stronger Glutes
How To Perform A Landmine Squat
- Place one end of the barbell into the landmine device and stand facing the other end of the barbell.
- Stand with your feet hip or shoulder width apart, with a tall stance and slight bend in your knees with a neutral spine and neck.
- Evenly distribute your weight and grip the floor with your feet to create a stable foot position.
- Using a full grip, clasp the end of the bar with both hands. Your elbows should be close to your ribcage.
- Engage your core and slightly tuck your pelvis. All repetitions should begin from this starting position.
- Begin the downward or shortening motion by bending your hips, knees, and ankles. Lower until your legs are parallel or slightly below parallel to the ground. The weight on your feet should be evenly distributed. Pause at the bottom position, activating your glutes.
- To begin the eccentric or upward movement, push your feet into the ground to initiate standing. Place emphasis on pushing through your mid-foot and heel while keeping your toes and glutes engaged.
- Keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine.
- Repeat the landmine squat for your desired number of repetitions.
Landmine Squat: Takeaway
Landmine squat is an effective squat variation, that can help build more functional strength and better form for heavier loaded barbell movements, such as the conventional front or back squat. Landmine squat is a lower impact strength movement, and places more emphasis on glute activation and optimal squat form, helping improve your mobility, strength, and muscle growth.
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