Barbell exercise

Landmine Squat (Barbell) form, muscles worked, and workout tracking

The landmine squat is performed holding the free end of an anchored barbell at the chest while squatting, and the bar's arced path guides the lifter into an upright torso position that emphasizes the quadriceps and glutes. Lifters use it to build leg strength and squat depth with less spinal compression and technical demand than a back squat, which makes it popular for beginners and quad-focused accessory work.

Landmine Squat (Barbell) illustration

How to do Landmine Squat (Barbell)

  1. 1Anchor a barbell in a landmine sleeve, load the free end, and hold it with both hands at the center of your chest.
  2. 2Stand with feet shoulder-width apart, leaning very slightly into the bar, with your chest tall.
  3. 3Inhale, brace your core, and squat down between your knees, letting the bar's arc keep your torso upright.
  4. 4Descend until your thighs are at least parallel, keeping your heels down and knees tracking over your toes.
  5. 5Exhale as you drive through your whole foot to stand, pressing your hips fully forward at the top of each rep.

Related exercises

Assisted Pistol Squat

Legs · Reps Only

Banded Clamshell

Legs · Reps Only

Banded Donkey Kick

Legs · Reps Only

Banded Fire Hydrant

Legs · Reps Only

Track Landmine Squat (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.