Legs · Barbell
Landmine Front Squat
The landmine front squat is a squat variation where one end of the barbell is anchored to the floor, creating a natural, fixed arc for the movement. It targets the quadriceps, glutes, and core while significantly reducing spinal compression, fitting well into any leg workout for lifters of all experience levels.
How to do it
- Set up a barbell in a landmine or securely in a corner.
- Stand with your feet shoulder-width apart, facing the end of the barbell.
- Hold the end of the barbell at chest level with both hands, keeping your elbows up.
- Your chest should be up, and your back straight.
- Inhale and brace your core. As you exhale, lower your body into a squat by bending your knees and pushing your hips back.
- Keep the weight of your body on your heels and make sure your knees do not extend beyond your toes.
- Squat down until your thighs are parallel to the floor or as low as your flexibility allows.
- Drive through your heels to return to the starting position, extending your legs and hips.
Common mistakes
- Leaning too far back away from the barbell shifts balance improperly and reduces tension on the quadriceps.
- Allowing your knees to cave inward during the ascent places unnecessary stress on the knee joints.
- Dropping your elbows causes the upper back to round, shifting the load unsafely onto the spine.
Tips
- Lean slightly forward into the sleeve of the barbell at the top to establish a stable and balanced starting position.
- Keep your elbows raised and pointed slightly forward throughout the entire squat.
- Drive through the midfoot and heels while pushing your knees outward in line with your toes.
Sets and reps
For hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest. For muscular endurance or motor pattern practice, aim for 3 sets of 12 to 15 repetitions with 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the landmine front squat safe for the lower back?
The angled path and front-loaded setup encourage an upright torso, which minimizes shear stress on the lumbar spine. If you experience back pain, stop the exercise and consult a healthcare professional.
Can you do this exercise without a landmine attachment?
Yes, you can securely wedge the empty sleeve of a barbell into a sturdy room corner, wrapping it in a towel to protect the walls.
