Shoulders · Landmine
Landmine Kneeling Thruster Press
How to do the landmine kneeling thruster press, 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
- VerticalPush
- Mechanic
- Compound
How to do it
Kneel tall holding the end of a landmine bar at shoulder height. Press the bar up and forward along its arc until your arm is extended, then lower it back to your shoulder with control, keeping your hips locked out.
- 1Your front delt and triceps driving the bar up the arc
- 2Your core bracing to keep your torso upright without leaning back
- 3Your glutes squeezed to hold the tall kneeling position
Common mistakes
- Arching your lower back to push the bar up
- Sitting back onto your heels as you press
- Letting the bar drift away from your midline
Muscles worked
The landmine kneeling thruster press mainly works the front delts and triceps, with the upper abs, side delts, upper chest, upper traps, lower abs, obliques, and glutes assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper AbsSupport
- Side DeltsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- ForearmsMinor
- Lower BackMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the landmine kneeling thruster press 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.