barbell landmine squat

Quads

• Target muscles: legs, glutes, hamstrings, shoulders
• Equipment: barbell
• Level: intermediate

How to do it

1. Set a barbell in a landmine (one end anchored on the floor in a sleeve or corner) and load the free end with a plate.
2. Attach a neutral-grip or V-handle to the loaded end of the bar if shown, and stand facing the anchor with feet about shoulder-width apart.
3. Hold the handle at upper chest or front-shoulder height with your elbows tucked and torso tall.
4. Brace your core, sit back and bend your knees to lower into a controlled squat, keeping the bar traveling in its natural forward arc from the pivot.
5. Descend until your thighs are roughly parallel to the floor or as deep as you can control, then drive through mid-foot and heels to stand back up.
6. Stay balanced over your feet, fully extend the hips and knees at the top, and repeat for the desired number of repetitions.

Swap it for

• stepdown squat
• Barbell box squat
• Kneeling barbell squat
• barbell wide squat
• Rear-Foot-Elevated Split Squat (Bodyweight)
• dumbbell supported squat

Harder

• Barbell Bulgarian split squat
• barbell overhead squat
• Weighted Sissy Squat (Holding Support)
• Sissy Squat

Easier

• Rear-Foot-Elevated Split Squat (Bodyweight)
• smith chair squat
• dumbbell supported squat
• dumbbell goblet squat