Landmine Squat to Press — how to, muscles worked, alternatives

How to do the Landmine Squat to Press

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

Full technique — 8 steps

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

Compared with similar variants

	Landmine Squat to Press	Barbell Back Squat	Hack Squat (Machine)	Low Bar Back Squat
Level	Intermediate	Intermediate	Intermediate	Advanced
Technique to learn	moderate	hard	easy	hard
How tiring	high	high	moderate	high
Knee	moderate	high	high	moderate
Shoulder	moderate	low	—	moderate
Equipment	Barbell, Landmine attachment	Barbell, Squat rack	Hack squat machine	Barbell, Squat rack

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Landmine Squat to Press Intermediate
Harder Wall Ball Intermediate
Harder Snatch Balance Advanced

Too hard for now? Start with the Medicine Ball Squat with Front Raise.

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).