Movement overview

The Landmine Squat is a compound exercise that targets the quadriceps, glutes, and core. It involves using a landmine attachment, which is a barbell anchored at one end, allowing for a unique range of motion. This exercise is beneficial for building lower body strength and improving balance and coordination.

Step-by-step cues

1. Position the barbell in the landmine attachment, ensuring it is securely anchored.
2. Stand facing the barbell with your feet shoulder-width apart.
3. Grip the end of the barbell with both hands, holding it close to your chest.
4. Engage your core and keep your chest up as you begin to lower into a squat by bending your knees and pushing your hips back.
5. Descend until your thighs are parallel to the ground or as low as your mobility allows.
6. Drive through your heels to return to the starting position, extending your hips and knees fully.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
• Keep your weight distributed evenly across your feet to ensure stability.
• Focus on engaging your core muscles to support your lower back during the squat.
• Ensure that your knees track over your toes as you descend to prevent knee injuries.
• Control the movement both on the way down and up to maximize muscle engagement.
• Adjust your stance width if necessary to find a comfortable position that allows for optimal squat depth.