Landmine Squat

Quads, Glutes, HamstringsT-Bar Row

Squat variation using an anchored barbell, reducing spinal compression while effectively building leg strength.

How to do it

1Face the free end of the bar and cup it with both hands at chest level.

2Set your feet slightly wider than shoulder-width, toes angled out slightly.

3Keep your chest tall, hinge your hips back, and bend your knees to squat down.

4Lower until your thighs are parallel to the floor, keeping your feet flat.

5Drive through your full foot to return to standing, pushing with your legs and glutes.

Common mistakes

Rounding your back at the bottom, placing stress on your spine.

Letting your knees cave inward on the ascent.

Shifting weight onto your toes and letting your heels lift off the floor.

Breathing

Inhale as you lower into the squat. Exhale as you drive up through the hardest part of the lift.

Make it harder or easier

Squat shallower or use an empty bar to scale down, or pause at the bottom for two seconds to scale up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.