Landmine Front Squat

A beginner-friendly squat that improves mechanics. The landmine anchor provides a guided arc, allowing for a vertical torso and deep hip hinge.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Hold the end of the landmine bar at chest height with both hands. Stand with feet shoulder-width apart and toes out.

Instructions

1. Lower into a squat while leaning slightly into the bar.
2. Keep your chest up and core braced.
3. Stop at parallel depth.
4. Drive through your midfoot to stand up.
5. Maintain control of the bar.

Common Mistakes

1. Rounding the back.
2. Knees caving in.
3. Not going deep enough.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

Intermediate / BOSU Balance Trainer / Quads / squat

An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.