Landmine v Squat
The landmine V squat uses a barbell anchored in a landmine attachment to create a guided squat path. The angled bar encourages an upright torso and is particularly effective for targeting the quads while reducing lower back strain.
How to do it
- Insert one end of a barbell into a landmine attachment and stand with the loaded end between your legs.
- Grip the bar at hip height with both hands, feet shoulder-width apart.
- Keeping your chest up and core tight, lower into a squat by bending your knees and hips.
- Drive through your heels to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest upright throughout the movement.
- Hold the bar firmly at hip height.
- Drive evenly through your heels as you stand.
- Keep your core braced to protect your lower back.
Breathing: Inhale deeply as you lower down into the squat, and exhale steadily as you push back up to standing.
Common mistakes
- Leaning too far forward can shift the work away from your quads and place extra stress on your lower back.
- Allowing your knees to cave inward reduces stability and can strain your knee joints.
- Rushing the descent makes it difficult to control your balance and use the correct muscles.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60–90 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 sharp knee or lower back discomfort, ease off or choose a gentler 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 muscles do landmine v squats work?
They primarily target your quadriceps while also engaging your glutes, hamstrings, and core for stability.
Why use a landmine attachment instead of a regular barbell squat?
The angled bar creates a guided arc that makes it easier to keep an upright posture, reducing strain on the lower back.
How heavy should the barbell be when starting out?
Start with just the empty barbell to master the fixed path and form before adding weight plates.