This exercise involves performing a front squat while holding a landmine attachment. The landmine allows for a more comfortable grip and can also provide a greater range of motion. This exercise targets the lower body, particularly the quads, glutes, and hamstrings.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and core
- Improves overall lower body strength and power
- Can be a safer alternative to traditional barbell front squats for those with shoulder mobility issues
- Allows for a greater range of motion compared to traditional front squats
- Can be easily modified for different fitness levels and goals
How to perform
- Start by placing a barbell in a landmine attachment or in a corner of a room.
- Load the barbell with an appropriate weight for your fitness level.
- Stand facing the barbell with your feet shoulder-width apart.
- Grab the end of the barbell with both hands and lift it up to your chest.
- Extend your arms out in front of you, keeping the barbell close to your body.
- Lower your body into a squat position, keeping your back straight and your knees behind your toes.
- Pause at the bottom of the squat and then push back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary
Upper Back
Primary
Shoulder
Primary