Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Landmine Sumo Squat
A wide-stance squat using a landmine barbell that targets glutes, quads, and adductors to build lower body strength and stability; promotes upright torso to reduce back and knee stress.
About Exercise
Equipment
Barbell, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Adductors
Secondary Muscles
Lower Back, Abs, Glutes, Shoulders, Traps
Accessory Muscles
Calves, Forearms
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 MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
8/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Glutes
4/10Glute Medius
Shoulders
3/10Anterior Delts
Traps
3/10Upper Traps
Calves
2/10Soleus
Forearms
2/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Secure one end of the barbell in a landmine attachment or corner. Load weight plates on the free end and stand facing it with feet wider than shoulder-width, toes out at 45 degrees.
- Grip the free end at chest height with both hands, elbows inside knees.
- Push hips back and bend knees to lower into a squat, keeping chest up.
- Descend until thighs are parallel to floor, knees tracking over toes.
- Drive through heels to extend hips and knees, returning to start.
- Squeeze glutes at the top while maintaining upright torso.
- Repeat for reps, controlling the bar's arc.
Coaching Tips
Form Cues
- Chest up, eyes forward.
- Knees out with toes.
- Drive through mid-foot.
- Core tight throughout.
- Elbows inside knees.
Breathing
Inhale during descent and brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor; fully extend hips and knees at top without locking.
Safety
Safety Notes
- Secure landmine base firmly.
- Start with light weight to master form.
- Avoid if acute knee or back pain.
- Maintain neutral spine.
- Do not allow bar to pull shoulders forward.
Spotting
Spotting not typically required; use safeties or partner assist on heavy sets if needed.
Common Mistakes
- Knees caving inward.
- Rounding lower back.
- Leaning too far forward.
- Using momentum to rise.
- Incomplete depth.
When to Avoid
- Acute knee pain
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip external rotation for wide stance
Build Up First
- Basic squat technique
- Hip hinge proficiency
Also known as
Landmine Sumo Squat, Sumo Landmine Squat, Barbell Sumo Landmine Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Landmine Split Squat
Barbell, Others
Quads
Barbell Sumo Squat
Barbell, Squat Rack
Glutes
Barbell Landmine Squat Facing In
Barbell, Plates
Quads
Barbell Landmine Squat (Facing Out)
Barbell
Quads
Barbell Landmine Deadlift
Barbell
Glutes, Hamstrings
Barbell Landmine Double Arm Squat Press
Barbell
Quads, Shoulders
Landmine Sissy Squat
Barbell, Plates
Quads
Barbell Sumo Deadlift
Barbell
Glutes, Hamstrings
Barbell Landmine Row
Barbell
Lats
Barbell Box Squat
Barbell, Squat Rack
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
