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Landmine Behind You on Shoulder Squats

Landmine squat with the bar behind the shoulder that loads the quads while challenging core stability.

LegsIntermediateStrengthSquat

At a glance

Muscles workedPrimary: quads. Secondary: glutes, core, upper back
Muscle groupLegs
DifficultyIntermediate
TypeStrength · Squat
Sets & reps4 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Position the landmine bar behind one shoulder and set a stable stance.
  2. Descend into a squat while keeping the torso braced.
  3. Drive through the mid-foot to stand.
  4. Keep the core tight and knees tracking properly.
  5. Complete 4 sets of 10-12 reps (switch sides if unilateral).

Equipment

Coaching tips

Benefits

Landmine squat with the bar behind the shoulder that loads the quads while challenging core stability.

Common mistakes

Avoid letting the knees cave or rounding the upper back.

Make it harder

Increase load or depth.

Make it easier

Reduce the load or use a higher squat stance.

Breathing

Inhale as you descend, exhale as you stand.

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More legs exercises

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Banded Knee Bends

Beginner · 3 sets × 12-15 reps

Prone Bodyweight Leg Curl on Ground

Intermediate · 4 sets × 20 reps

Plyo Box Plank Jumps

Advanced · 5 sets × 8-10 reps

Low Resistance Band Hip Abduction

Intermediate · 3 sets × 12-15 each leg

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.