Landmine Kneeling Hip Thrust
The landmine kneeling hip thrust is a glute-focused exercise that uses the landmine to add resistance to a hip thrust performed from a kneeling position. It isolates the glutes and hamstrings while reducing lower back strain compared to a standard hip thrust.
How to do it
- Place a barbell in a landmine sleeve and kneel in front of it with the bar end positioned at your hips.
- Sit back on your heels in a tall kneeling position with the bar resting at hip level.
- Drive your hips forward explosively, pressing the bar upward through hip extension.
- Squeeze your glutes at the top of the movement.
- Return to the starting position with control and repeat for the desired number of repetitions.
Form cues
- Keep your torso upright and tall as you kneel.
- Drive through your hips to lift the barbell end.
- Squeeze your glutes hard at the top of the lift.
- Lower the bar back to the start with control.
Breathing: Inhale as you lower back down toward your heels, and exhale forcefully as you drive your hips upward into extension.
Common mistakes
- Arching the lower back at the top, which places unnecessary strain on the lumbar spine instead of isolating the glutes.
- Using momentum to swing the weight up rather than relying on hip extension.
- Not squeezing the glutes fully at the top, reducing the effectiveness of the exercise on the target muscles.
Muscles worked
Primary: glutes. Secondary: hamstrings, core, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 seconds
Lose weight
3 sets × 12–15 reps, rest 60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back pain, ease off and check your spinal alignment.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I set up the landmine safely?
Anchor one end of the barbell in a landmine sleeve or corner, load the opposite end with plates, and kneel squarely in front of it so the sleeve rests comfortably against your hips.
What if I feel this in my lower back instead of my glutes?
You are likely arching your spine at the top. Focus on tucking your pelvis slightly and driving straight up through your hips using your glutes rather than leaning backward.
How many times a week should I do this exercise?
One to three times per week, leaving at least 48 hours of recovery between lower body sessions.