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Barbell Landmine Squat Facing In
Landmine barbell squat facing the anchor targets quads and glutes to build lower body strength and improve squat form; joint-friendly option for back or knee issues.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Obliques, Traps
Accessory Muscles
Calves, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Traps
3/10Upper Traps
Calves
2/10Gastrocnemius
Triceps
2/10Long Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor one end of the barbell in a landmine attachment or corner. Load the free end with plates and stand facing it, gripping the end at chest height with both hands.
- Stand with feet shoulder-width apart, core braced, chest up.
- Push hips back and bend knees to lower until thighs are parallel to floor.
- Keep elbows tucked and bar close to chest.
- Drive through mid-feet and heels to stand up.
- Squeeze glutes at the top.
- Repeat for reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Drive through heels
- Core tight
- Elbows in
Breathing
Inhale as you lower, brace core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or slightly below; fully extend hips and knees at top without locking knees.
Safety
Safety Notes
- Secure landmine attachment firmly
- Start with light weight to master form
- Avoid if acute knee or low back pain
- Warm up joints before loading
- Do not drop unloaded bar
Spotting
Spotting not typically needed; use safeties or lighter loads if training heavy.
Common Mistakes
- Rounding back
- Knees caving in
- Leaning too far forward
- Using momentum
When to Avoid
- Acute knee pain
- Low back injury
- Shoulder instability
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip mobility for squat
Build Up First
- Basic squat technique
- Core bracing competency
Also known as
Landmine Front Squat, Landmine Goblet Squat, Facing Landmine Squat
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