Legs · Landmine
Landmine Front Squat
How to do the landmine front squat, 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
- Squat
- Mechanic
- Compound
How to do it
Load one end of a barbell into a landmine and hold the other end at your chest with both hands. Brace and squat down keeping your torso upright, then drive through your heels to stand as the bar arcs in front of you.
- 1Hold the bar end at your chest and sit down, feeling your quads and core
- 2work
- 3Keep your chest up and drive your knees out, balanced over your mid-foot
- 4Push through your heels and squeeze your glutes to stand tall
Common mistakes
- Don't let your chest fall forward or your upper back round
- Avoid letting your knees cave inward or your heels lift
- Don't hold your breath; brace your core and breathe between reps
Muscles worked
The landmine front squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Front DeltsMinor
Kovo programs the landmine front squat 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.