Landmine Sumo Squat

Targets the adductors and glutes with the stability of a landmine setup. It is excellent for building inner thigh strength and hip mobility.

Exercise Details

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

Required Equipment

Barbell

Target Muscle Groups

Primary

Glutes

Secondary

Quads

Setup

Stand with a wide stance over the landmine bar. Hold the handle with both hands, arms hanging down. Brace your core.

Instructions

1. Lower your hips by pushing knees outward.
2. Keep your torso upright.
3. Drive back up through your heels.
4. Squeeze glutes at the top contraction.
5. Maintain a neutral spine.

Common Mistakes

1. Knees caving in.
2. Weight on the toes.
3. Rounding the lower back.

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.