Landmine Squat

Landmine squat

The target muscles are the quadriceps femoris and gluteus maximus (colored red)

The main difference between landmine squat and full squat is that in a landmine, the center of gravity moves forward toward the bar so that in a standing position the body leans on the bar.

Some anatomical data:
The quadriceps femoris muscle extends the knee.
The gluteus maximus extends the thigh at the hip joint.
The hamstrings assist in hip extension.
The gastrocnemius and soleus plantar-flex the foot.

As in full squat, we place the feet into slight external rotation. The knees move in a straight line towards the feet.

Common mistakes: Holding the barbell too far from the body.
When the barbell is far from the body, the lower we go the more we feel the load on the back and shoulder girdle.

So what is the solution?
Hold the barbell close to the chest throughout the movement.
Lean the body forward toward the barbell.

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