Landmine Squat to Press
The landmine squat to press is a compound exercise that combines a squat with an overhead press using a landmine barbell. It targets the quadriceps and glutes while developing shoulder strength and core stability throughout the movement.
How to do it
- Stand holding the end of a landmine barbell with both hands at chest height.
- Perform a squat by lowering your hips until your thighs are parallel to the ground.
- As you drive upward from the squat, press the bar overhead until your arms are fully extended.
- Lower the bar back to chest height as you return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Hold the end of the bar firmly at chest height
- Keep your chest up and core braced as you squat
- Drive through your full foot to stand up
- Press the bar overhead smoothly as you reach the top
- Control the weight back down to your chest
Breathing: Inhale as you lower into the squat, and exhale smoothly as you stand up and press the bar overhead.
Common mistakes
- Rushing the press before finishing the squat makes you lose the leg drive.
- Letting the knees cave inward puts unnecessary stress on the knee joints.
- Arching the lower back during the overhead press can strain the spine.
- Using too much weight compromises your balance and shoulder stability.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
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 muscles does the landmine squat to press work?
It primarily targets your quadriceps and glutes, while heavily engaging your shoulders, core, and upper back for stability.
Can I do this exercise if I have shoulder stiffness?
If overhead pressing causes discomfort, reduce the weight significantly or consult a professional before continuing.
How many times a week should I practice this movement?
Incorporating it 1 to 2 times per week within a balanced strength routine is plenty for most beginners.
Why is the bar moving in an arc instead of straight up?
Because the landmine is anchored at one end, the bar naturally travels in an arc. Follow its natural path rather than forcing a vertical line.