Landmine Squat Press – Complete Exercise Guide

Finding the most efficient compound workouts is like unearthing a gold mine in the world of fitness.

The landmine squat press stands out among these jewels because it combines the robust energies of squats and shoulder presses into a single dynamic action.

This combination results in a symphony of muscle engagement and promises unmatched advantages for strength and muscular growth.

Fitness enthusiasts understand the need to work different muscle groups in order to reach their full potential.

The landmine squat press simply delivers on this front, working its magic on the core and boosting general stability in addition to the glutes, quads, and shoulders. It’s like a complete workout in a box, all in one activity!

This guide is meant to serve as your compass as you go around the landmine squat press environment. We will go into great detail on how it is defined and carried out, and the many benefits it offers.

Get ready for a comprehensive guide that covers perfect form, thrilling variations, amazing benefits, and essential safety advice.

So, let’s get going.

What is the Landmine Squat Press?

Landmine squat press
Image – Lio Putra

The landmine squat press, a hybrid exercise marvel, unites the fundamental elements of squats and shoulder presses, forming an alliance that takes your fitness journey to unprecedented heights.

This seamless fusion of movements crafts harmonious muscle contractions, forging a path to remarkable gains.

Landmine Squat Press Muscles Worked

You must be thinking, what muscles do landmine squat press work?

Well, the landmine squat press is a powerful exercise that engages almost all major muscle groups in the body. The glutes and quadriceps propel the squat, while core muscles provide stability.

The overhead press involves the deltoids, trapezius, and triceps, driving the barbell to conquer gravity’s resistance.

Lats, erector spinae, and rhomboids also contribute to the full-body symphony.

Why Include It in Your Workout Routine?

The landmine squat press is an effective workout that promotes metabolic inferno, calorie burning, and fat loss. It enhances functional strength, increasing prowess in everyday activities.

This versatile exercise is suitable for all fitness levels, transforming a robust physique with power and grace.

Related: Kneeling Squat – Complete Exercise Guide

How to Perform The Landmine Squat Press

Prepare to embark on the exhilarating journey of mastering the landmine squat press with our comprehensive step-by-step guide. 

Step-By-Step Instructions

  1. Begin by positioning a barbell into the landmine attachment, ensuring a secure anchor.
  2. Stand with your feet shoulder-width apart and position the barbell at shoulder height. Hold it securely with both hands in that position.
  3. Engage your core and maintain an upright posture as you initiate the movement.
  4. Inhale deeply, and with controlled precision, descend into a squat position, driving your hips backward and bending your knees. 
  5. Ensure your knees align with your toes to protect your joints. As you lower yourself into the position you will begin to sense the activation of your glutes and quadriceps.
  6. As you exhale, explode upward, extending your arms overhead, conquering the resistance with your shoulders and arms.
  7. Bask in the zenith of the movement before smoothly lowering the barbell back to the starting position.

Common Mistakes to Avoid

The landmine squat press offers numerous benefits, but it’s crucial to avoid common pitfalls that can compromise form and hinder progress.

Common errors include arching the back during the overhead press, which puts stress on the lumbar spine.

Maintaining optimal posture and keeping the core engaged is essential.

Emphasizing a slow and controlled descent during the squat phase maximizes muscle engagement and reduces injury risks.

Tips for Maintaining Proper Form

  • Proper form is crucial for unlocking the true potential of the landmine squat press.
  • Start the movement from your hips, allowing your glutes and quads to drive the ascent. Keep your chest lifted and your shoulders retracted for stable pressing motion.
  • A strong, engaged core enhances performance and protects your lower back from strain.
  • If you experience any pain or discomfort while exercising it’s important to listen to your body and adjust as needed.

Related: Primal Squat – Complete Exercise Guide

Landmine Squat Press Benefits

If you are wondering what are the benefits of the landmine squat press? Then, here are the benefits of the landmine squat press:

  1. Full-Body Workout
  2. Increased Muscle Activation
  3. Improved Core Strength and Stability
  4. Enhances Functional Strength
  5. Improves Posture

Full-Body Workout

The landmine squat press is a comprehensive full-body workout that synergistically activates major muscle groups like the glutes, quadriceps, deltoids, and trapezius.

Core muscles also play a pivotal role in stabilizing motion, ensuring a cohesive body movement.

Increased Muscle Activation

The landmine squat press also unlocks muscle potential through its multi-joint nature, enhancing muscle activation and growth potential. By synchronizing the squat and press, an intricate web of fibers fires up, resulting in impressive gains in size and definition.

This compound exercise enhances overall strength.

Improved Core Strength and Stability

The landmine squat press is a functional fitness exercise that activates the core muscles for maintaining stability throughout the movement, ensuring proper alignment and reducing injury risk.

It offers enhanced balance, posture, and agility, transforming daily activities and elevating daily activities beyond the gym.

Enhances Functional Strength

Landmine squat presses improve functional strength by mimicking real-life movements, preparing the body for everyday tasks like lifting objects, playing sports, and chasing kids.

This exercise equips individuals with the functional prowess to conquer any physical endeavor life throws at them.

Improves Posture

In today’s sedentary world, good posture is often elusive. Enter the landmine squat press, a posture-improving dynamo. As you master this exercise, you’ll strengthen the muscles that support a healthy posture, such as the erector spinae and rhomboid.

The result? A taller, more confident stance that radiates poise and self-assurance.

Related: Reverse Squats – Complete Exercise Guide

Landmine Squat Press Alternative

1. Landmine Hack Squat

Step into a realm of exhilarating variations as we introduce the landmine hack squat – a delightful twist on the classic.

Position yourself facing away from the landmine, grasping the barbell around shoulder height. With your back straight and chest proud, initiate the movement by flexing your hips and knees, and descending into a controlled squat.

Feel the glorious burn in your quadriceps and glutes as you powerfully ascend back to the starting position. The landmine hack squat enriches your leg day routine, amplifying muscle activation and fostering well-rounded lower body strength.

2. Landmine Split Squat

Unleash the symphony of unilateral strength with the landmine split squat, an embodiment of lower body prowess.

Assume a staggered stance, with one foot forward and the other backward, holding one end of the barbell on the side. Your body should be lowered until your back knee is slightly above the floor and your front thigh is parallel to the ground.

As you raise back to the beginning position, contract your quadriceps, glutes, and core. This variation not only hammers your legs but also enhances balance and stability, making it a stellar addition to your lower body routine.

3. Landmine Thruster

Prepare to ignite your metabolic furnace with the landmine thruster – a dynamic fusion of strength and cardiovascular endurance. 

Begin with holding the barbell in front of you at shoulder height, executing a squat as you inhale deeply. Explode upward, pressing the barbell overhead with fervor.

Feel the burn in your shoulders, triceps, and legs as you conquer each rep with gusto. The landmine thruster is a potent compound exercise that elevates your heart rate, incinerating calories, and propelling you closer to your fitness aspirations.

Related: V Squat Vs Hack Squat: 7 Key Differences

Integrating Landmine Squat Press Into Your Workout Program

The key lies in selecting a training split that optimizes muscle recovery and growth. For instance, a popular approach is the push-pull-legs split, where you can incorporate the landmine squat press on your leg day alongside other compound leg exercises. This exercise is also a great fit for full-body workouts.

As for frequency, it’s essential to strike a harmonious balance. Beginners may benefit from 1-2  landmine squat press sessions per week, while more seasoned individuals can explore around 3 sessions.

Remember, quality trumps quantity; prioritize form and intensity to reap the rewards of this dynamic exercise.

The realm of reps and sets is a critical aspect of sculpting your ideal physique with the landmine squat press. For muscle growth and strength development, opt for a moderate rep range of 8 to 12 reps per set. Aim for three to five sets to stimulate hypertrophy effectively.

On the other hand, if your goal is to improve your cardiovascular and muscular endurance, you could want to reduce the number of sets to two or three and try higher rep ranges, such as 15 to 20 reps. This approach ignites your metabolic furnace.

As you progress in your fitness journey, don’t shy away from periodization, where you manipulate rep ranges and sets over time. This strategy keeps your muscles guessing, prevents plateaus, and ensures continuous growth and improvement.

Related: Lumberjack Squat: Complete Exercise Guide

Frequently Asked Questions (FAQs)


The landmine squat press, which combines the strength of squats and shoulder pushes into one powerful exercise, has unquestionably emerged as a fitness treasure.

It is a treasured addition to any training regimen due to the full-body involvement, increased muscular activation, and functional proficiency it provides.

A full-body symphony is created with the landmine squat press, which works the glutes, quadriceps, core, and deltoids.

Remember to prioritize appropriate form, pay attention to your body, and advance at a rate that is consistent with your current level of fitness as you embark on your fitness voyage. The landmine squat press will be your dependable partner as you chisel a physique that radiates power, elegance, and energy if you practice consistency.

You might also give some other variants, like the landmine hack squat, split squad, and landmine thruster, a try.

My fellow gym goers, grab the barbell, turn up your enthusiasm, and let your inner potential out. With the landmine squat press, you create a work of art of power and transformation on the canvas that is your body.

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