Landmine Sissy Squat
The landmine sissy squat uses the landmine bar for balance assistance while targeting the quadriceps through a deep knee flexion squat pattern. It provides a controlled progression for developing quad strength and knee joint resilience.
How to do it
- Place a barbell in a landmine sleeve and stand holding the end of the bar in front of you.
- Stand with feet shoulder-width apart and use the bar for balance.
- Lean back slightly and bend your knees, allowing your body to lower toward the ground.
- Keep your hips forward and back straight as you descend.
- Return to the starting position by contracting your quadriceps.
- Repeat for the desired number of repetitions.
Form cues
- Hold the end of the barbell firmly in front of your chest for balance.
- Keep your feet shoulder-width apart with heels elevated slightly if needed.
- Lean back gently as your knees travel forward.
- Keep your torso upright and your hips pushed slightly forward.
- Push through your quads to return to the starting position.
Breathing: Inhale as you lower your body with control, and exhale as you press back up to the starting position.
Common mistakes
- Bending too much at the hips instead of the knees, which shifts the work away from your quads.
- Letting your heels lift too high, which can cause you to lose balance.
- Dropping down too quickly without control, putting unnecessary pressure on your kneecaps.
Muscles worked
Primary: quads. Secondary: hip flexors, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel knee discomfort or pain, ease off and choose a gentler squat variation.
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
What is the landmine sissy squat used for?
It is used primarily to strengthen the quadriceps and build knee joint stability with the support of a barbell for balance.
Do I need special equipment for this?
You need a standard barbell placed in a landmine sleeve, usually found in most gyms.
Why do my knees feel uncomfortable?
This movement places a high demand on the knees. If you feel sharp pain, stop immediately and choose a standard squat variation.