Doing the same old barbell back squats over and over again can get boring. Plus, if you follow the same workout routine week after week and become stagnant … so can your progress!
If this is you, I have a solution for you. If you just want to switch things up on your leg days, I have a solution for you too. What’s the solution you ask? Landmine squats!
Not only will landmine squats challenge your strength, but they will also train your coordination and stability.
Landmine squats are a great exercise for anyone looking to build strength, become a better athlete, or even just switch up their exercises on leg day.
But, what exactly are landmine squats? Let’s talk about it.
In This Article:
• What is a Landmine Squat?
• Landmine Squat Muscles Worked
• Landmine Squats: How to Do Them with Proper Form
• What are the Benefits of Landmine Squats?
• Landmine Squat vs. Back Squat: What's the Difference?
• Safety Tips For Landmine Squats
• Back Squats: Benefits and Considerations
• Choosing the Right Squat for You
• More Tips for Landmine Squats
What is a Landmine Squat?
Landmine squats are a squat variation that is far different from your typical barbell back squat.
To perform a landmine squat, you need what’s called a landmine attachment. This is basically a place to anchor one end of a barbell to the ground. You can find this attachment in a lot of commercial gyms.
Now, if your gym doesn’t have one, a corner can work as well. Just place one end of the barbell in a corner to “anchor” it in place. Doing so allows one end to move freely while the other stays jammed into the corner.
Once the barbell is set, that’s when you can perform landmine squats. You’ll grab hold of the other end of the barbell, add some weight plates, and start squatting with the barbell in hand.
It’s important to note that there are also multiple variations of this type of squat. I’ll cover some of the most popular variations and exactly how to do them. First, let’s talk about which muscles you’ll be targeting in a landmine squat.
Landmine Squat: Muscles Worked
Curious about the specific muscles engaged during a landmine squat? With landmine squat muscles in focus, you'll primarily be targeting the muscles in your legs and core.
Primary Muscles:
• Quads
• Glutes (Gluteus maximus, minimus, and medius)
Secondary Muscles:
• Calves
• Hamstrings
• Adductors
• Abdominal muscles
• Spinal erectors
As you can see, landmine squats work a lot of different muscles! Now, even though they’ll work all of these muscles, each variation can have a different emphasis. For example, a landmine goblet squat will place more emphasis on your glutes, hamstrings, and your core. On the other hand, a landmine hack squat will place more emphasis on your quads.
So, let’s get into each of the variations I recommend and exactly how to do them.
Landmine Squats: How to Do Them with Proper Form
Before you start squatting, you’ll want to make sure your barbell is anchored properly. Next, add some weight plates on the free end of the barbell until you find a comfortable weight.
There are 3 main variations that you can choose between from here:
Landmine Goblet Squats
This variation, as you may imagine, is a goblet squat in a landmine format.
1. You’ll begin by picking up the weighted side of the barbell and holding it with both hands at your chest. Make sure your feet are shoulder-width apart, and keep a slight bend in your knees. Keep your elbows tucked into your body, brace your core, and keep your chest high throughout the movement.
2. To begin, slowly bend your knees and push your hips back as you descend into a squat.
3. Once your thighs are parallel to the ground or past that point, hold for a second before pushing through your feet to a standing position.
4. Squeeze your glutes as you reach the standing position to complete one rep.
5. Repeat this for reps.
Landmine Hack Squats
1. For landmine hack squats, you’ll actually be turning your back to the bar. Place the free end of the bar on one of your shoulders and support it with the same arm. Make sure to space your feet shoulder-width apart and maintain a slight bend in your knees.
2. Keep your elbows close to your body and brace your core as you begin to descend into a squat.
3. Lower your body until your thighs are parallel to the ground, or past that point, then pause for a second.
4. Push through your feet until you reach a standing position, squeezing your glutes at the top.
5. Repeat this for reps.
For this variation, I also encourage you to switch the barbell to your opposite shoulder halfway through your repetitions or sets ... to make sure you're working both sides equally.
Landmine Single-Leg Zercher Squats
This variation is quite different from the other two we’ve covered so far.
1. Start by standing perpendicular to the bar. Hold the free end of the bar in front of your chest, supporting it in the creases of your elbows. Space your feet shoulder-width apart and lift your inside leg off the ground, away from the bar. Your body should also naturally lean slightly into the barbell for balance.
2. From here, slowly sink into your outside leg until it is parallel to the ground.
3. Pause for a second and push through your outside foot to return to a standing position.
4. Repeat this for reps before switching to the opposite side of the barbell to squat with your other leg for an equal number of reps.
Now, even though I only listed three variations, there are still quite a few more. You can switch things up quite a bit depending on how you choose to hold the bar, where you place your feet, and much more.
This is just one of the many reasons why landmine squats are so great. There are so many different ways you can customize them to accommodate your specific needs.
What are the Benefits of Landmine Squats?
I believe that landmine squats are one of the most underrated exercises. In fact, there are a lot of unique benefits to doing them.
Landmine squats are an exercise that builds lower body strength while reducing knee and back strain. They target the quads, glutes, and core while promoting proper squat form.
With various landmine squat variations, they’re ideal for beginners and experienced lifters. Not to mention, they're great for anyone looking to improve strength and stability.
• Good for beginners
• Good for athletes
• Strengthens lower body and core
• Easy on joints/Low impact
• Helps taller lifters target their quads more effectively
• Promotes proper form
• Improves mobility
Landmine Squat vs. Back Squat: What's the Difference?
When it comes to lower body training, landmine squats, and traditional back squats each have their place. The landmine muscles worked are all the same as those of a back squat. However, each exercise is performed quite differently.
In a landmine squat, the bar is anchored to the floor at one end. In a back squat, the barbell goes directly on your upper back.
With the weight off of your back, landmine squats can place less stress on your spine. For this reason, it can reduce lower back strain. At the same time, it doesn't take away much from the movement overall.
For this reason, landmine squats can be a preferred exercise for beginners. At the same time, it's great for anyone looking to build bigger and stronger legs.
Landmine Squats: A Safer Alternative With Unique Advantages
Landmine squats have been gaining traction in fitness circles for their effectiveness and safety features.
Unlike back squats, which involve balancing a loaded barbell across the shoulders, landmine squats utilize a specialized attachment that anchors one end of the barbell to the ground or a secure surface. This setup offers several advantages…
Joint-Friendly
Landmine squats are gentler on the joints, particularly the lower back, compared to back squats. The fixed range of motion and controlled movement reduce the risk of injury, making them an excellent option for individuals with joint issues or those recovering from injuries.
Improved Stability and Control
With the barbell anchored at one end, landmine squats promote stability and control throughout the movement. This can help beginners master proper form and technique while minimizing the risk of compensatory movements.
Targeted Muscle Engagement
While both landmine and back squats target similar muscle groups, landmine squats offer a unique angle of resistance that can effectively engage the quads, glutes, hamstrings, and core. The versatility of landmine squats allows for variations that emphasize different muscle groups, offering a well-rounded lower body workout.
Customizable Variations
From goblet squats to hack squats and single-leg variations, landmine squats offer a plethora of customizable options to suit individual preferences and fitness goals.
Whether you're focusing on building strength, improving mobility, or targeting specific muscle groups, there's a landmine squat variation for you.
Safety Tips For Landmine Squats
Prioritize Proper Form
Good form is key to preventing injury and maximizing the benefits of landmine squats. Keep the bar close to your chest, engage your core, and maintain an upright torso to reduce strain. If you feel discomfort or excessive pressure in your joints, adjust your stance or the weight.
Start Light and Progress Gradually
It’s always best to begin with a lighter weight. This is something I recommend with any exercise to. You want to master the movement before trying to push yourself.
Listen to Your Body
If you experience pain or discomfort beyond normal muscle fatigue, stop. Any sharp or persistent pain could be a sign that you need to modify the movement or reduce the weight. If it continues to give you issues, it's best to stop the exercise altogether.
Back Squats: Benefits and Considerations
Back squats, characterized by the placement of a loaded barbell across the upper back, have long been a staple in strength training routines. While undeniably effective for building lower body strength, back squats come with certain considerations…
Greater Load Potential
Back squats allow for heavier loads compared to landmine squats, making them a preferred choice for powerlifters and individuals looking to maximize strength gains. However, this increased load capacity also poses a higher risk of injury if proper form is not maintained.
Core Stability and Spinal Alignment
Performing back squats requires a high degree of core stability and spinal alignment to support the heavy load. Beginners or individuals with existing back issues may struggle with maintaining proper form, increasing the risk of strain or injury.
Joint Stress
The placement of the barbell on the upper back during back squats can place significant stress on the spine and joints, particularly if performed with incorrect technique or excessive weight. This can potentially lead to overuse injuries or exacerbate existing joint issues.
Choosing the Right Squat for You
In the debate between landmine squats and back squats, there's no one-size-fits-all answer. Both exercises offer unique benefits and considerations, making them valuable additions to a well-rounded training program.
Ultimately, the choice between landmine squats and back squats depends on factors such as individual fitness goals, injury history, and personal preference. Experimenting with both variations and consulting with a qualified fitness professional at 1st Phorm can help you determine which squat variation aligns best with your needs and objectives.
Whether you opt for the controlled stability of landmine squats or the classic strength-building prowess of back squats, prioritizing proper form, progressive overload, and injury prevention remains paramount.
By incorporating squats into your routine judiciously and mindfully, you can unlock the transformative power of these compound exercises while minimizing the risk of injury and maximizing results.
Don't Skip Your Landmine Squats!
Landmine squats can be used in so many different ways and can benefit so many different people. As I said, I think they are easily underestimated and underutilized.
Whether you want to build muscle, burn fat, be more athletic, or just swap out traditional squats, try adding landmines to your routine!
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