Landmine Sumo Squat

Sumo squat with the end of the bar against the chest or between the legs.

• Compound
• Barbell
• Beginner

How to do it

• Wide stance with the toes out and the bar between the legs or against the chest
• 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: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting the load drift away from the chest and tipping forward
• Letting the knees cave in as you rise

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Dumbbell Sumo Squat
• Goblet Squat
• Sumo Deadlift