Build big, strong and powerful legs with the landmine squat
Do you want to the proud owner of strong, defined and athletic legs? Add the landmine squat to your training toolkit to build impressive legs fast, says New Body Plan’s Joe Warner
Are your leg workouts stuck in a rut? Do you legs refuse to grow bigger, stronger, more powerful and more defined, regardless of the training tactics you deploy? If so, it may be time to change things up. And there’s no better way to do that than adding some new and challenging exercises into your legs sessions to get the results you want.
One of the very best moves to add to your training toolkit is a proven big-leg builder, but it’s an exercise almost no one does. And that’s why more people miss out on ever getting the big, defined and athletic legs they want.
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The move is the landmine squat. And it’s a fantastic exercise for building bigger and more powerful legs.
It targets the quadriceps, glutes, and hamstrings, while also recruiting the core muscles to maintain proper form and stability. And it’s a good alternative exercise to traditional barbell back squats, Smith machine squats, barbell deadlifts or trap bar deadlifts if you have limited mobility or discomfort. So, if you want to improve your lower body strength and power, here’s everything you need to know about the landmine squat!
What is the landmine squat?
The landmine squat is a type of squat exercise performed using a barbell, with one end of the barbell resting on the ground in a corner, against or wall, or in a dedicated landmine holder, and the other end held at shoulder level by the lifter.
The lifter then performs a squat movement by bending their knees and hips, lowering their body towards the ground, then standing back up.
What muscles does the landmine squat work?
The landmine squat primarily works the quadriceps (front of the thighs), glutes (buttocks) and hamstrings (back of the thighs) muscles. It also works the core muscles, such as the abs and lower back, as they are used to maintain proper form and stability throughout the movement. And the landmine squat also engages the adductors, which are the muscles in the inner thigh.
Why should I do the landmine squat?
The landmine squat is a great exercise for those looking to build strength and muscle in the legs and core. It is a multi-joint exercise that targets multiple muscle groups at once, making it an efficient way to work out. Additionally, the unique setup of the landmine squat can help to reduce stress on the lower back and joints, making it a better exercise option for people who may have injuries or pain in these areas.
It also allows for a greater range of motion and can be a good variation for people who may have hit a plateau in their regular squat routine. Another benefit of landmine squat is that it allows for a more natural movement pattern, which can be beneficial for athletes and people who participate in sports or other physical activities to improve power, balance and stability.
What makes landmine squats so good?
The landmine squat is a great exercise for several reasons:
It is a variation of the traditional barbell squat, which is a classic compound exercise that targets multiple muscle groups.
It’s a great way to work your legs and glutes, which can help to improve your overall lower body strength and power.
It places more emphasis on the quadriceps, which are the muscles located in the front of the thigh.
It can also help to improve your core stability and balance, as it requires you to maintain proper form and stability throughout the movement.
It’s a good alternative to barbell squat if you have limited mobility or have any discomfort or pain when performing traditional barbell squat.
It is also a good exercise for people who are new to weightlifting, as it is relatively easy to learn and can be modified to suit different fitness levels.
Is the landmine squat better than a barbell squat?
The landmine squat and the barbell squat are both effective exercises for building lower body strength and power, but they do target the muscles slightly differently.
The barbell squat is a compound exercise that works multiple muscle groups including the quadriceps, glutes, and hamstrings. It also recruits the core muscles, lower back and abs to maintain proper form and stability. The barbell squat is considered to be one of the best exercises for overall lower body development.
The landmine squat, on the other hand, places more emphasis on the quadriceps and glutes, and also works the core muscles and lower back. It is a good alternative to barbell squat for those who have limited mobility or have any discomfort or pain when performing traditional barbell squat.
Both exercises have their own unique benefits and can be effective in a well-rounded exercise programme. It’s always good to have variety in your exercise routine, so it’s recommended to include both the landmine squat and barbell squat in your lower body workout routine.
Is the landmine squat better than the leg press machine?
The landmine squat and the leg press machine should both feature in any good lower-body training programme. But they do have some major differences.
As outlined above, the landmine squat is a compound exercise that works multiple muscle groups, and it’s a multi-joint movement that requires balance and stability, which can improve overall functional strength.
The leg press machine is a single-joint exercise that specifically targets the quadriceps and glutes. It is a machine-based exercise, which means that it takes the stabilising muscles out of the movement, allowing you to focus on the targeted muscle groups.
The leg press machine can be useful for isolating and training specific muscle groups, but it doesn’t require the same level of balance, stability and control that a landmine squat does.
Overall, the landmine squat is a more functional exercise and requires more balance and core stability. And the leg press machine is a good exercise for isolating and training specific muscle groups. It’s always good to have variety in your exercise routine, so it’s recommended to include both the landmine squat and leg press machine in your lower body workout routine.
How do I do the landmine squat?
Here’s how to perform the landmine squat safely and effectively. Remember: it’s always good to start with a light weight and proper form, and gradually increase the weight as you become more comfortable with the exercise.
Start by positioning a barbell in a corner or against a wall, with one end of the barbell resting on the ground and the other end held at shoulder level.
Stand with your feet shoulder-width apart, with your toes pointing slightly outwards.
Place one hand on the barbell and the other on your hip, or hold the end of the bar in both hands.
Begin the movement by bending your knees and hips, lowering your body towards the ground. Don’t let your knees roll inwards at any point.
Keep your chest up, your core engaged and your back straight throughout the movement.
Continue lowering your body until your thighs are parallel to the ground or lower.
Push through your heels to straighten your legs and return to the starting position.
Repeat for the desired number of reps.
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