Legs · Landmine
Landmine Sissy Squat
How to do the landmine sissy 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
- Isolation
How to do it
Stand tall holding a landmine bar at chest height for counterbalance, feet about hip-width apart. Rise onto the balls of your feet and lean your torso back as your knees travel forward, lowering until you feel a deep stretch in your quads. Drive through the front of your feet and contract your quads to return to standing.
- 1Feel a strong stretch and burn through your quads as your knees travel
- 2forward
- 3Use the landmine bar as a counterweight to stay balanced and upright through the hips
- 4Keep a straight line from knees to shoulders as you lean back
Common mistakes
- Don't let your hips pike back; keep them extended in line with your torso
- Avoid dropping faster than you can control the stretch
- Don't let your heels crash down early; stay on the balls of your feet
Muscles worked
The landmine sissy squat mainly works the quads, with the calves assisting.
- QuadsPrimary
- CalvesSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the landmine sissy 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.