Landmine Squat
The Landmine Squat is a lower-body strength exercise performed by holding one end of an anchored barbell at chest height while squatting. This variation promotes an upright torso and reduces spinal compression, making it an excellent movement for building quadriceps and glute strength.
The Landmine Squat is often used to unload the spine while maintaining high leg intensity. The AI optimizes this by analyzing your RPE and recovery data; if your lower back recovery score is low from previous deadlifts, the app may suggest this variation over a back squat. Additionally, by tracking your weight and strength metrics over time, the AI can precisely adjust the load to ensure you are stimulating hypertrophy without compromising the strict upright posture required for this movement.
Form Cues
- Clasp the end of the barbell securely at chest height with elbows tucked
- Position feet shoulder-width apart and lean slightly forward into the bar
- Lower hips down and back while keeping your chest proud
- Drive through your mid-foot to return to standing
- Squeeze your glutes firmly at the top of the movement
- Don't let your heels lift off the ground
- Don't round your upper back or shoulders forward
- Don't stand so far back that you are leaning excessively
- Don't let your knees cave inward as you push up
- Don't hyperextend your lower back at the top
Common Mistakes
- Standing too far from the anchor point
- Rounding the upper back
- Lifting heels off the floor
- Cutting the depth short
- Flaring elbows out wide
Muscles Worked
This exercise primarily targets the quadriceps and glutes, utilizing a fixed arc of motion that allows for significant depth with less joint stress. It also heavily engages the anterior core and upper back muscles isometrically to maintain the proper hold on the barbell against gravity.
Primary
Secondary
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