Core · Landmine
Landmine 180
How to do the landmine 180, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Anchor a barbell in a landmine and hold the free end with both hands, arms extended in front of your chest. Stand with feet shoulder-width apart and rotate the bar in a 180-degree arc from one hip to the other, pivoting your feet and turning through your core. Control the arc back across to repeat.
- 1Feel your obliques and core driving the rotation as the bar arcs across
- 2Pivot your feet and hips so the power comes from your trunk, not just your arms
- 3Keep your arms long and braced so the core does the work
Common mistakes
- Don't let the bar yank your arms; control the arc with your core
- Avoid rounding or over-rotating your lower back
- Don't keep your feet planted flat; pivot through the turn
Muscles worked
The landmine 180 mainly works the obliques and lower abs, with the lower back, upper abs, forearms, lats, glutes, front delts, and side delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Lower BackSupport
- Upper AbsSupport
- ForearmsSupport
- LatsSupport
- GlutesSupport
- Front DeltsSupport
- Side DeltsSupport
- TricepsMinor
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Rear DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the landmine 180 for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.