Landmine Split Squat (Barbell)

A single-leg squat variation using a landmine barbell that emphasizes quadriceps and glute development while improving unilateral strength and balance.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell with one foot forward and one foot back in a split stance.
3. Grip the end of the barbell at chest height with both hands.
4. Keep your torso upright and core engaged.
5. Lower your body by bending both knees until your rear knee nearly touches the ground.
6. Your front knee should bend to approximately 90 degrees.
7. Drive through your front heel to extend your legs and return to the starting position.
8. Complete all reps on one leg, then switch your stance.

Tips

• Maintain an upright torso to emphasize quadriceps engagement and reduce lower back strain.
• Keep your front knee aligned over your ankle and avoid letting it extend past your toes.
• The angled barbell provides stability, making this variation accessible for intermediate lifters.
• This unilateral variation reveals and corrects strength imbalances between legs.
• Step wider if you need more stability; adjust stance width based on your mobility and comfort.
• Gradually increase weight as you build strength and confidence with the movement pattern.