Landmine Squat (Barbell)

A squat variation using a landmine barbell that emphasizes the legs with reduced spinal loading and provides a beginner-friendly bar path.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell with feet shoulder-width apart or slightly wider.
3. Grip the end of the barbell at upper chest height, keeping your elbows forward.
4. Keep your torso upright and maintain a neutral spine throughout.
5. Descend by bending at your knees and hips, lowering your body.
6. Lower until your thighs reach parallel to the ground or below.
7. Drive through your heels and extend your legs to return to standing.
8. Repeat for the desired number of repetitions.

Tips

• The angled barbell naturally positions you for vertical shins and a strong, upright torso position.
• Keep your chest up and shoulders back throughout the movement.
• Drive through your full foot with emphasis on your heels for strong leg activation.
• This variation is excellent for building foundational squat strength and technique.
• Maintain tension in your core to protect your lower back and improve stability.
• Gradually increase weight as you build strength and movement pattern confidence.