The Ultimate Landmine Workout: Boost Your Squats and Press


 The Ultimate Landmine Workout: Boost Your Squats and Press


If you're a beginner in the world of strength training, you may not be familiar with the landmine exercise station or the various landmine exercises available. In this article, we will explore the concept of landmine exercises, the benefits they offer, and how to incorporate them into a well-rounded workout routine. Whether you're looking to improve strength, power, or muscle mass, the landmine workout has got you covered.

What Is a Landmine Exercise?

A landmine exercise involves using a long barbell with one end secured into an attachment or contraption near the floor. The other end of the barbell is held at various angles to perform different exercises. The landmine itself refers to the sleeve or attachment that the barbell slides into.

The beauty of landmine exercises lies in their versatility. The landmine swivels 360 degrees, allowing for a wide range of motion and multi-planar movements. While there are dedicated landmine exercise stations available, you can also secure the barbell in a corner or against a wall using a towel. As you progress, you can add weight plates to increase the difficulty of your landmine workout.

The Best Landmine Exercises for a Full-Body Workout

To create a comprehensive landmine workout routine, it's important to target various muscle groups and movement patterns. The following landmine exercises are highly effective for building strength, power, and muscle mass:

1. Landmine Thrusters (Landmine Squat Press)

The landmine thruster, also known as the landmine squat press, is a dynamic and challenging exercise that engages multiple muscle groups. This full-body movement targets your lower body, core, shoulders, upper back, and arms. To perform this exercise:

  1. Load the barbell in the landmine with a safe amount of weight.
  2. Bend your knees and hinge at the hips to pick up the free end of the barbell.
  3. Stand up straight, holding the bar with both hands close to your chest.
  4. Perform a squat by sitting your hips back and bending your knees.
  5. As you squat, press through your feet to explode back up while simultaneously extending your arms overhead.
  6. Lower the barbell back to chest level and repeat the motion.

2. Single-Arm Landmine Squat Press

Similar to the bilateral landmine squat press, the single-arm variation targets the same muscle groups with a focus on core activation and stability. This exercise helps correct muscle imbalances in the shoulders and arms. Follow the same steps as the bilateral version, but use only one arm to press the barbell overhead.

3. Landmine Front Squat

The landmine front squat is a powerful lower-body exercise that offers the benefits of loading your legs without placing direct stress on your spine. It is particularly beneficial for individuals with back pain or those seeking to maximize range of motion. Here's how to perform the landmine front squat:

  1. Lift the loaded barbell up to chest level, holding it with both hands close to your chest.
  2. Keep your elbows tucked in and squat down as deep as possible.
  3. Hold the bottom position for a few seconds.
  4. Push through your heels to return to the starting position.

4. Landmine Sumo Squats

The landmine sumo squat is a variation that targets your lower body, particularly your glutes, quads, and hamstrings. The wider stance and pointed toes create a hybrid movement pattern between a squat and a deadlift. Follow the same steps as the landmine front squat, but position your feet about 1.5 times wider than shoulder-width and point your toes out at a 45-degree angle.

5. Landmine Reverse Lunges With Side Load

Reverse lunges with a side load using the landmine are excellent for engaging your lower body and core. This exercise requires significant balance and core activation, working your hip and ankle stabilizers. Here's how to perform landmine reverse lunges:

  1. Stand to the left of the landmine, holding the barbell in your right hand around chest level.
  2. Take a giant step back with your right leg and bend both knees to reach a 90-degree angle.
  3. Push through your front foot to return to the starting position.
  4. Complete all reps on one side before switching to the other side.

6. Landmine Press

The landmine press is a foundational exercise that targets your pecs, triceps, and deltoids. Gripping the bar tightly activates your pecs throughout the movement. To perform the landmine press:

  1. Kneel down in front of the landmine with a tight core and glutes.
  2. Grip the barbell collar with both hands, just below the collar.
  3. Press the barbell upward until your arms are fully extended.
  4. Lower the barbell back down to shoulder level, maintaining tension in your pecs.
  5. Repeat for the desired number of reps.

7. Half-Kneeling Landmine Shoulder Press

The half-kneeling position adds an extra challenge to the landmine shoulder press by increasing the difficulty as the barbell gets closer to the ground. This variation targets your shoulders, arms, and upper back while also engaging your core and glutes. Here's how to perform the half-kneeling landmine shoulder press:

  1. Kneel down on both knees with an upright posture in front of the landmine.
  2. Bring your right leg forward into a half-kneeling position, with your thigh parallel to the ground and your shin perpendicular.
  3. Hold the barbell with both hands directly in line with your left shoulder.
  4. Press the barbell upward, maintaining control and stability.
  5. Lower the barbell back down to shoulder level.
  6. Switch legs and repeat the exercise.

8. Single-Leg Landmine Press

The single-leg landmine press challenges your core, balance, and scapular stability while strengthening your triceps. This exercise requires you to stand on one foot and press the barbell with the opposite arm. Here's how to perform the single-leg landmine press:

  1. Stand on one foot, facing the landmine station.
  2. Brace your core and lift the barbell with the opposite arm, positioning it just in front of your shoulder.
  3. Press the barbell up and forward until your elbow is fully extended.
  4. Lower the barbell back down toward your body in a controlled manner.
  5. Complete all reps on one side before switching to the other side.


Incorporating landmine exercises into your workout routine can provide a variety of benefits, including increased strength, power, and muscle mass. The eight exercises outlined in this article offer a comprehensive full-body workout that targets various muscle groups and movement patterns. Remember to start with lighter weights and gradually increase the load as you become more comfortable and confident with the exercises. Keep challenging yourself and enjoy the benefits of the landmine workout!


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