Landmine Squat and Press
Expert Advice
Keep your core tight throughout the movement to stabilize your spine and generate power for the press.
How-to-do Steps
- Stand with feet shoulder-width apart, facing the end of the barbell secured in a landmine attachment.
- Squat down by bending your knees and pushing your hips back, keeping your chest up.
- As you drive up to standing, press the barbell overhead with both hands.
- Lower the barbell back to shoulder height as you simultaneously squat down again.
- Repeat for the desired number of repetitions.
Track Landmine Squat and Press in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Landmine Squat and Press primarily targets the Shoulders, Glutes, Quads, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders34%
Glutes33%
Quads33%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Landmine Squat and Press work?
Landmine Squat and Press primarily targets the Shoulders, Glutes, Quads. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Landmine Squat and Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Landmine Squat and Press suitable for beginners?
Landmine Squat and Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
