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Barbell Landmine Squat Facing In
A landmine barbell squat variation, held in a goblet position, that targets the quads, glutes, and core. It is excellent for building leg strength and stability with an upright torso.
About Exercise
Equipment
Barbell, Landmine Attachment, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Lower Back
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
7/10Glute Max
Hamstrings
5/10Semitendinosus, Biceps Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest shorter for hypertrophy sets, longer for high effort strength sets.
How to Perform
Place one end of a barbell into a landmine base. Stand facing the anchor point, holding the free end of the bar at chest height with both hands in a goblet position. Establish a shoulder-width stance.
- Brace your core tightly and keep your chest upright throughout the movement.
- Initiate the descent by simultaneously bending the knees and pushing the hips back slightly.
- Squat down until your thighs are parallel to the floor or the bar nears the ground.
- Drive powerfully upward through your mid-foot and heels to return to the starting position.
Coaching Tips
Form Cues
- Chest up and tall
- Squat between your knees
- Hips back slightly
- Drive through the floor
Breathing
Inhale as you descend into the squat, maintain core brace at the bottom, and exhale forcefully as you stand up.
Tempo
2-0-1
Range of Motion
Descend until the hips are parallel with the knees, or as deep as possible while maintaining a neutral spine and rigid torso.
Safety
Safety Notes
- Maintain a tight core brace to protect the lower back.
- Do not allow the torso to fold forward during the descent.
- If you feel knee pain, stop immediately and reduce the range of motion.
Spotting
Not recommended; use lighter weight. The load is naturally supported by the floor if you fail.
Common Mistakes
- Letting the lower back round (butt wink)
- Allowing the bar to pull the torso forward
- Lifting the heels off the ground
When to Avoid
- Acute knee or ankle joint pain
- Severe limitations in hip or ankle mobility
Flexibility Needed
- Adequate ankle dorsiflexion
Build Up First
- Basic competency in the squat movement pattern
Also known as
Landmine Goblet Squat, Landmine Squat, Barbell Landmine Squat
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