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Landmine Sissy Squat
A quadriceps-dominant squat variation using a landmine barbell that emphasizes knee flexion with minimal hip involvement, targeting quads for hypertrophy and strength; ideal for those seeking quad isolation.
About Exercise
Equipment
Barbell, Plates, Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Glutes, Abs, Lower Back
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
5/10Glute Max
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Calves
2/10Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Insert one end of the barbell into a landmine attachment or corner. Stand facing it, hold the free end goblet-style at your chest, feet shoulder-width, heels optionally elevated.
- Bend knees and lean torso back simultaneously.
- Drive knees forward over toes while keeping hips extended.
- Lower until knees nearly touch ground, torso upright.
- Pause briefly at bottom.
- Extend knees to return to start, squeezing quads.
Coaching Tips
Form Cues
- Keep hips extended
- Knees track forward
- Squeeze glutes for stability
- Maintain straight knee-to-head line
- Control the arc
Breathing
Inhale during descent, brace core, exhale as you rise.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel or knees nearly touch floor, with full knee extension at top; torso leans back to maintain upright line.
Safety
Safety Notes
- Avoid if knee pain or patellar issues present
- Use support for balance initially
- Start with bodyweight or light load
- Elevate heels if ankle mobility limited
Spotting
Not typically needed; use landmine for stability or hold support if balance challenged.
Common Mistakes
- Hinging at hips
- Allowing knees to cave
- Rushing eccentric phase
- Over-leaning torso too far
When to Avoid
- Knee joint issues
- Patellar tendonitis
- Acute lower back pain
Flexibility Needed
- Ankle dorsiflexion for heel elevation
- Hip extension range
Build Up First
- Basic squat technique
- Knee stability competency
Also known as
Barbell Sissy Squat, Landmine Quad Squat
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