Landmine Sumo Squat
Description
The landmine sumo squat is a wide-stance squat performed holding the end of a barbell in a landmine attachment between your legs. The wide stance targets the glutes and adductors, and the angled bar path provides a guided resistance that is easier on the lower back than a standard barbell sumo squat.
Muscle Group
Equipment Required
Landmine Sumo Squat Instructions
- Set a barbell in a landmine. Stand over the free end in a wide sumo stance, toes turned out 30 to 45 degrees.
- Hold the free end of the bar with both hands, letting it hang between your legs.
- Brace your core. Lift your chest. Push your knees out over your toes.
- Sit straight down between your heels. Keep torso upright.
- Descend until hip crease is below knees or as deep as you can go.
- Drive through your full foot to stand. Push knees out. Squeeze glutes at top.
- Repeat for the desired number of reps.
- Adjust stance width to bias different muscles.
Landmine Sumo Squat Form & Visual
Landmine Sumo Squat Benefits
- Targets the glutes and adductors with guided resistance
- Easier on the lower back than standard sumo squats
- Easy to set up with a landmine attachment
- Forces upright torso position
- Good variation for home gyms
- Builds inner thigh and glute strength
Landmine Sumo Squat Muscles Worked
- Gluteus maximus and medius
- Adductors
- Quadriceps
- Core (stabilizer)
Landmine Sumo Squat Variations & Alternatives
- Barbell Sumo Squat
- Dumbbell Sumo Squat
- Bodyweight Sumo Squat
- Landmine Hack Squat
- Landmine Goblet Squat
