# Landmine Squat to Press

A landmine squat that finishes with the bar end pressed up and forward, both hands on the bar. Trains the quads and glutes in the squat and the front delts and triceps in the press.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-squat-and-press/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-squat-to-press/

## Muscles worked

- Quads: 9/10
- Front delts: 8/10
- Glutes: 7/10
- Triceps: 5/10
- Upper chest: 4/10
- Abs: 4/10

## How to do the Landmine Squat to Press

1. Stand facing the anchor, holding the bar end at your chest with both hands.
2. Lower until your hips reach at least knee level, then push back up.
3. Press the bar end up and forward as you stand.
4. Lower it back to your chest before the next squat.

### Full technique — 8 steps

1. Anchor one end of the barbell in a landmine and load the free end.
2. Stand facing the bar and hold the sleeve end at chest height with both hands.
3. Set your feet about shoulder width apart with toes turned slightly out.
4. Tighten your stomach and keep the bar end close to your chest with elbows pointing down.
5. Lower until your hips reach at least knee level or your deepest stable position.
6. Drive through your whole foot to stand up, extending knees and hips together.
7. As you stand, press the bar end up and forward until your arms are fully extended.
8. Lower the bar end back to your chest before starting the next squat.

## Common mistakes

- Heels lifting at the bottom
- Knees collapsing inward on ascent
- Cutting the squat high
- Letting the bar drift forward
- Leaning back to finish the press

## Form cues

- Knees point where feet point
- Drive through whole foot
- Sit between your hips
- Stay tall through torso
- Press along the arc

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–4 sets of 12–20 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Double Kettlebell Thruster](https://seto.fit/exercises/double-kettlebell-thruster/), [Goblet Squat with Press Out](https://seto.fit/exercises/goblet-squat-with-press-out/)
- **Weight plates**: [Plate Clean and Press](https://seto.fit/exercises/plate-clean-and-press/)
- **Cable machine**: [Cable Squat](https://seto.fit/exercises/cable-squat/)
- **Machine**: [Single Leg Press](https://seto.fit/exercises/single-leg-press/), [Hack Squat (Machine)](https://seto.fit/exercises/hack-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Medicine Ball Squat with Front Raise](https://seto.fit/exercises/medicine-ball-squat-with-front-raise/) — Beginner
- **This exercise: Landmine Squat to Press — Intermediate**
- Harder: [Wall Ball](https://seto.fit/exercises/wall-ball/) — Intermediate
- Harder: [Snatch Balance](https://seto.fit/exercises/snatch-balance/) — Advanced

## Quick answers

### What muscles does the Landmine Squat to Press work?

Primary: Quads 9/10, Front delts 8/10. Also works: Glutes 7/10, Triceps 5/10, Upper chest 4/10, Abs 4/10.

### Which joints does the Landmine Squat to Press load?

Knee: moderate, Shoulder: moderate, Lower back: low, Hip: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.

### When should I do the Landmine Squat to Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Landmine Squat to Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–4 sets of 12–20 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Landmine Squat to Press?

Kettlebell: Double Kettlebell Thruster, Goblet Squat with Press Out. Weight plates: Plate Clean and Press. Cable machine: Cable Squat. Machine: Single Leg Press, Hack Squat (Machine).

### What is an easier version of the Landmine Squat to Press?

Medicine Ball Squat with Front Raise (Beginner).

### What is a harder version of the Landmine Squat to Press?

Wall Ball (Intermediate), Snatch Balance (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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