Landmine Front Squat
Description
The landmine front squat is a front squat variation performed with the end of a barbell anchored in a landmine attachment. You hold the loaded end of the bar at your chest and squat. The angled pull of the landmine eliminates the need for perfect front rack mobility while still loading the quads heavily.
Muscle Group
Equipment Required
Landmine Front Squat Instructions
- Set up a barbell in a landmine attachment. Load the free end with weight plates.
- Stand facing the landmine end. Hold the loaded end of the bar at your chest with both hands cupped underneath.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Brace your core. Lift your chest. Stand tall.
- Sit your hips straight down with a perfectly upright torso.
- Descend until your hip crease drops below your knees.
- Drive straight up through your feet. Squeeze your glutes at the top.
- The bar weight pulls you forward and down — the landmine angle keeps you upright.
Landmine Front Squat Form & Visual
Landmine Front Squat Benefits
- Eliminates need for perfect front rack mobility
- Forces upright torso position
- Builds quad-dominant squatting
- Joint-friendly alternative to barbell front squats
- Easy to scale by adjusting weight
- Works at home with a landmine attachment
Landmine Front Squat Muscles Worked
- Quadriceps (heavy emphasis)
- Gluteus maximus
- Core (heavy bracing)
- Anterior deltoid (bar support)
- Upper trapezius
- Erector spinae
Landmine Front Squat Variations & Alternatives
- Barbell Front Squat
- Frankenstein Squat
- Landmine Sumo Squat
- Landmine Hack Squat
- Goblet Front Squat
