Legs · Landmine
Landmine Sumo Squat
How to do the landmine sumo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Load one end of a barbell into a landmine and stand with your feet wide and toes turned out, holding the bar end at chest height with both hands. Push your hips back and squat down until your thighs are parallel, keeping your torso upright, then drive through your heels to stand.
- 1Inner thighs and glutes sharing the load in the wide stance
- 2Your torso staying upright with elbows tucked under the bar
- 3Heels driving into the floor as you squeeze your glutes at the top
Common mistakes
- Letting the bar pull your chest down or forward
- Allowing your knees to cave inward
- Arching your lower back instead of bracing your core
Muscles worked
The landmine sumo squat mainly works the quads, glutes, and adductors, with the hamstrings, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- AdductorsPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the landmine sumo 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.