Legs · Landmine
Landmine Squat to Press
How to do the landmine squat to press, 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.
- 1Feel your quads and glutes squat down and your shoulders press the bar overhead in one motion
- 2Keep your core braced and chest up to support the combined movement
- 3Use the squat drive to power the press
Common mistakes
- Avoid arching your back during the press; keep ribs tucked
- Don't let your knees cave in or heels lift
- Avoid separating the movements; flow smoothly from squat to press
Muscles worked
The landmine squat to press mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Landmine Squat to Press strength standards
See how your landmine squat to press 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 to 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 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.