Barbell Landmine Squat (Facing Out)
Auto DetectedBarbell landmine squat facing out that targets quadriceps and glutes to build lower body strength and improve squat depth; joint-friendly alternative to free squats with upright torso.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Anchor one end of the barbell in a landmine attachment or corner. Load plates on the free end, stand with back to anchor, place weighted end across upper back, feet shoulder-width apart, core braced.
- Push hips back and bend knees to lower body, leaning against barbell plates.
- Descend until thighs parallel to floor or below, knees tracking over toes.
- Drive through heels to extend hips and knees, returning to start.
- Squeeze glutes at top without hyperextending hips.
- Repeat for reps, switching shoulders if needed.
Coaching Tips
Form Cues
- Upright torso against plates
- Knees track toes
- Drive through heels
- Brace core tight
- Chest proud
Breathing
Inhale during descent while bracing core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or as deep as mobility allows without back rounding; full extension at top without lockout.
Safety
Safety Notes
- Secure anchor firmly
- Start with light weight
- Avoid if acute knee or back pain
- Maintain neutral spine
- Control eccentric phase
- Use safety bench for heavy loads
Spotting
Place bench behind for failure catch; spotter assists with bar placement and unracking for heavy sets.
Common Mistakes
- Rounding lower back
- Heels lifting off ground
- Knees caving inward
- Leaning too far forward
- Hyperextending hips at top
When to Avoid
- Acute lower back injury
- Knee joint instability
- Shoulder impingement
Flexibility Needed
- Hip flexion for deep squat
- Ankle dorsiflexion
- Shoulder mobility for bar placement
Build Up First
- Basic squat form
- Hip hinge proficiency
- Core bracing technique
Also known as
Landmine Hack Squat
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