Landmine Front of You on Shoulder Squats
Landmine squat with the bar in front of the shoulder that emphasizes an upright torso and quad loading.
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: quads. Secondary: glutes, core, upper back |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Position the landmine bar in front of one shoulder and set a stable stance.
- Descend into a squat while keeping the torso upright and braced.
- Drive through the mid-foot to stand.
- Keep the knees tracking properly.
- Complete 4 sets of 10-12 reps (switch sides if unilateral).
Equipment
- Landmine Setup
- Barbell
Coaching tips
Benefits
Landmine squat with the bar in front of the shoulder that emphasizes an upright torso and quad loading.
Common mistakes
Avoid letting the bar drift or the knees cave.
Make it harder
Increase load or depth.
Make it easier
Reduce the load.
Breathing
Inhale as you descend, exhale as you stand.
Build a workout with this exercise
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Intermediate · 3 sets × 8-12 repsGeneral 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.