Landmine Squat

Squat with the end of the bar against the chest as a counterweight.

• Compound
• Barbell
• Beginner

How to do it

• Hold the end of the bar against your chest, elbows in, and sit back
• Hold the load against your chest as a counterweight, elbows pointing down
• Sit down between the knees with an upright torso

Sets, reps and tempo

Ranges: 10–15 reps · 1–2 RIR

Tempo: Lower for 2–3 s with the bar against your chest and rise without bouncing

Common mistakes

• Letting the load drift away from the chest and tipping forward
• Letting the end of the bar pull you forward

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Goblet Squat
• Barbell Back Squat
• Leg Press