Legs · Landmine
Landmine Squat
How to do the landmine 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
Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.
- 1Hold the end of the landmine bar at chest height and squat down, feeling your quads and glutes load evenly
- 2Keep your torso upright and elbows tucked under the bar for support
- 3Drive through your heels and squeeze your glutes at the top
Common mistakes
- Don't let the bar push you forward or collapse your chest
- Avoid letting your knees cave inward or your heels lift
- Don't arch your lower back; brace your core and maintain a neutral spine
Muscles worked
The landmine squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Landmine Squat strength standards
See how your landmine squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM72.5 lb
Silvere1RM142.5 lb
Golde1RM237.5 lb
Platinume1RM342.5 lb
Diamonde1RM405 lb
Champione1RM460 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the landmine 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 April 2026.