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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:

Quadriceps

Gluteus maximus, medius, and minimus

Hamstrings

Adductors

Hip flexors

Calves

Core and spinal stabilizers

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.

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