Landmine Squat

Technique

The landmine squat is a squat performed holding the free end of a barbell anchored in a landmine attachment or a corner, with the sleeve held at chest height in both hands. Because the bar travels in an arc toward the anchor, you naturally lean slightly into it, which makes it easier to stay upright, keep the heels down and sit deep between the hips. It is a good way to learn squat depth and a useful lower-back-friendly alternative to heavy back squats.

Steps

1. Anchor one end of a barbell in a landmine or corner and lift the other end to your chest
2. Hold the sleeve with both hands at the sternum, elbows tucked
3. Stand with feet slightly wider than hips, toes turned out a little
4. Squat down between the hips while leaning slightly into the bar, keeping the chest up
5. Drive through the whole foot to stand back up

Common mistakes

• Letting the elbows flare and the bar drift away from the chest
• Lifting the heels as you descend
• Cutting depth short because the stance is too narrow

Variations

• Landmine goblet squat with a pause at the bottom
• Landmine reverse lunge holding the bar at the chest
• Landmine squat to press, adding an overhead push at the top

FAQ