If lower back pain is stopping you from loading up weights on your squats, then you need to know about this squat variation! The landmine squat is a hidden gem among squats because it’s:
- Lower Back-Friendly
- Safe for Your Joints
- AND you can still load up on weight safely
With the stability of the landmine squat attachment–you have WAY less chance of hurting your lower back, knees, and joints in general!
We all know that great gains at the gym come from progressively loading weight. BUT we also know that, if you feel pain during an exercise, that puts a HARD STOP to any weight-loading.
So, what do you do when you’re ready to load up weight for squats, but your lower back is telling you it can’t take any more weight?
No matter what you do: please DON’T just keep pushing at the expense of your lower back! That’s never a good idea.
But does that mean you have to take your muscle-gain losses and stop pushing yourself?
It doesn’t have to.
Today, I’ll share:
- Landmine Squat How To
- Landmine Squat: Muscles Worked
- What Makes the Landmine Squat So Lower Back-Safe
- 7 Best Pro Tips for the Landmine Squat
- Landmine Squat Benefits
- Extra Lower Back Support: Massage
- Landmine Squat FAQs
We’re Back Muscle Solutions, and it’s our goal to provide THE BEST resources on the planet for back pain. That’s why we put together this article on how to perform this lower-back-safe squat variation–so you can still stay fit AND protect your lower back.
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Landmine Squat How To
Landmine Squat Set-Up
Before we even get into how to perform a landmine squat, you’re gonna need a few things:
- a landmine attachment at a gym
- a barbell
- weight plates
Basically, a landmine attachment is a piece of gym equipment that is typically connected to a weightlifting rack on one end. On the other end, it’s designed to attach to a barbell. The landmine attachment creates a fixed point of rotation, opening up new possibilities for your barbell routines.
Some other exercises people typically will use a landmine attachment for include:
- Landmine press
- Russian twists
- Single arm bent-over rows
If your gym doesn’t have a landmine attachment, no sweat! I’ll show you how to make a makeshift landmine squat attachment in a jiff–check it out in the Pro Tips section!
How to Perform a Landmine Squat
1) Position the barbell in the landmine squat attachment.
2) Load up the desired amount of weight.
3) Stand facing the bar at the weighted end with your feet shoulder-width apart.
4) Cup each palm under the barbell–one hand over the other–and thumbs on the tip of the bar.
5) Bring the bar to your chest, and begin the squat in the standing position.
6) Squat down, supporting the weight close to your chest. Keep your elbows tucked, core tight, and back flat.
7) Squat down until your legs are at least parallel to the floor.
8) Now, drive through your heels and push through your glutes as you raise the weight back up to the standing position.
9) Repeat for the desired amount of reps.
Landmine Squat: Muscles Worked
The landmine squat will work ALL the same muscles that a regular squat would work. So, you can count on the following muscles getting involved:
- Quads
- Glutes
- Core
- Deltoids
What Makes the Landmine Squat So Lower Back-Safe?
Got some lower back pain?
I already told you that the landmine squat is your GO-TO squat if your back is in any trouble. It can really help you continue pushing limits with your squat routine while not compromising form or lower back health.
What makes the landmine squat so special and SO safe for your lower back?
The simple answer: front-loaded weight.
This goes for all front squats. Loading the weight up in the front is a great way to shield your lower back from pain–as opposed to back squatting–where you’re literally holding the weight up on your neck and traps.
Typically, as the weight moves further back on your body, your lower back muscles will have to work harder to lift that weight AND your lower back will tend to arch more during the exercise. So–while squats are generally a safe exercise–if you suffer from lower back pain like I have myself–moving the weight to the front of your body will be a great option!
When the weight moves to the front, you can keep an upright torso and a neutral spine throughout the exercise. And ALL of this is good news for your lower back.
Some other great front-loaded squats variations include:
- barbell front squat
- kettlebell squat
- belt squat
- Reverse V squat AKA the sumo squat
Using any of these squat variations provides a great option for squatting WHILE still protecting your lower back from pain and damage.
Lower Back Pain Resources
At Back Muscle Solutions, we love a good back-safe exercise like the landmine squat.
For other back-safe exercise tips, check out these articles and videos:
“Spinal Erector Exercises - Protect The Back!”
“8 Explosive Cable Back Workouts That Fortify Against Back Pain (and Get You Jacked!)”
“Core Strengthening Exercises For Lower Back Pain”
“5 Exercises For A Strong Lower Back (NO MORE PAIN)!”
“Strengthening Your Lower Back But Still In Pain?”
7 Best Pro Tips for the Landmine Squat
All right, so I told you the basics of how to perform a landmine squat. But let’s get into the finer details of what’ll take you from a newbie to a pro.
Like most exercises–the landmine squat is best performed when you’re able to pay attention to lots of smaller details about form.
Here are the top 7 pro tips that I found helpful when first learning about the landmine squat.
Landmine Squat Pro Tip #1: How to Grip the Bar
Good form for the landmine squat literally starts with HOW you hold the bar.
Lots of people tend to just grab the bar and go–but I recommend slowing down and paying attention to how you’re holding the bar.
The heels of your hands should both be symmetrical as you place them underneath the bar.
Grabbing with a staggered stance will cause your shoulders to get uneven during the exercise–and this will potentially throw off your hips.
Some people recommend interlacing the fingers. Others say to just lay one set of fingers over the other. I say–just go with whatever feels best to you. I prefer one hand totally on top of the other, personally.
Both thumbs should go on the tip of the bar, and they’ll work to support your hands in that position. Your thumbs also protect your chest if you choke up and the bar drops against your chest abruptly during the landmine squat.
Landmine Squat Pro Tip #2: Where to Hold the Bar On Your Chest
Keep that bar up against your upper chest the entire time you’re performing a landmine squat. This enables you to keep a nice tall torso during the landmine squat as well as a neutral spine.
If you hold the bar out too far, this potentially puts your back in a compromised situation.
Landmine Squat Pro Tip #3: How Close to Stand to the Bar
As we now know, that bar needs to be pressed against your chest during the entire time.
BUT how far should the rest of your body be from the bar?
For example, where should your feet and legs go?
And the answer to this is very much based on personal preference. You’ll want to feel it out and see what feels right to you. Everyone’s body is different.
For example: if you’re shorter like me, you may want to stand on the closer end to the bar, but if you’re taller, you might prefer to stand a bit further away.
It’s all up to you!
Landmine Squat Pro Tip #4: What Stance to Take?
A good rule of thumb with the proper stance for the landmine squat is feet shoulder-width apart.
But–just like how close to stand to the bar–this one’s also very much up to your personal preference.
Play around with differing stances and see which one feels the most comfortable for you and makes you feel strong, stable, and sturdy.
Landmine Squat Pro Tip #5: How Low to Go
On the descent of the landmine squat, keep your elbows tucked and bring them all the way down to your knees.
And as far as how deep to go in the squat? Your thighs should be parallel to the floor–forming a 90-degree angle with your hips.
Landmine Squat Pro Tip #6: Explosive Motion on the Way Up
Just like a deadlift–or a regular squat–the power in the landmine squat is the explosiveness on the way up.
Don’t overdo it.
But you’ll definitely want to feel some power coming from those glutes and quads as you press through the heels and drive the weight back up.
Landmine Squat Pro Tip #7: If Your Gym Doesn’t Have a Landmine Attachment
So, what if your gym doesn’t have a landmine attachment?
Great question. Not all gyms will have a landmine attachment but the great news is that creating a makeshift landmine is easier than you might think.
You have two options here.
Option #1
Use a weight plate as a makeshift landmine squat attachment.
You can literally:
1) Set a weight plate down on the ground.
2) Place the barbell in it (just like you would the landmine attachment).
3) And use the weight plate to support the barbell.
Option #2
Use a corner.
For this one:
1) Find a corner at the gym–somewhere where there’s not a ton of action.
2) And literally place the barbell in the corner.
3) The corner itself will support the barbell as you perform the landmine squat.
Landmine Squat Benefits
We already covered how the landmine squat is one of the most lower-back-safe squats you can find.
But the benefits of this exercise don’t stop there. Let’s go over a few other landmine squat benefits!
Landmine Squat Benefit #1: Joint-Friendly
The landmine squat really does offer it all. It’s safe for lower backs AND for joints.
So, let’s say lower back issues aren't plaguing you but joint issues are. The landmine squat should STILL be a top contender for you.
Remember how I told you to keep the bar close up against your chest? That’s because this position is super safe for your shoulders.
And at the same time, the benefit of the fixed rotation due to the landmine attachment is that you’ll be forced to keep your torso high and sit back in the squat.
It’ll also help keep your knees right in line with your toes. This puts LESS weight on the knees and MORE on the hips, which can take it. So, the landmine squat is better for your knees than a regular squat.
Overall, the landmine attachment is like an invisible string keeping you in perfect form during your squat.
Landmine Squat Benefit #2: Great for Muscle-Building
Just because the landmine squat is safer than a regular squat doesn’t mean you have to go light with the weight.
I recommend starting lighter at first. But once the lighter weight feels safe, there’s nothing stopping you from loading up the weight to really maximize your muscle growth.
This makes it a great option if you’re wanting to build some leg mass AND strengthen your core.
Landmine Squat Benefit #3: Great for Learning Squat Form
The attachment point to the ground really provides some great stability during this movement.
So, if you are still learning the basic movements of a squat or even a deadlift–using a landmine attachment is a great way to master form before you fly free!
This makes the landmine squat a great option for people looking to learn proper squat form.
Landmine Squat Benefit #4: Great for Tall People
I can’t speak from experience on this one, but many taller people swear by the landmine squat as providing them with the ideal squat form for their height!
Landmine Squat Alternatives
There are some great landmine squat alternatives, which are also worth checking out!
Landmine Hack Squat
For the landmine hack squat, you’ll face away from the barbell, resting the weighted end on one of your shoulders–much like a traditional hack squat.
Landmine Squat Press
In a landmine squat press, you squat down and then press the weight all the way up.
Landmine Sumo Squat
For the landmine sumo squat, you’ll take a wider stance with your toes pointed out. And you’ll grab the bar with your fingers at the bottom–instead of the heels of your palm.
Landmine Split Squat
And lastly, for the landmine split squat, you’ll perform a regular split squat but use the weight from the landmine attachment on one side as you squat.
Check out some of our other great articles on squats below:
“Learn About the V Squat AKA the Sumo Squat”
“Heel Elevated Goblet Squat: How To Get Teardrop Quads”
“Lower Back Pain After Squats | What To Do Next For Relief”
Extra Lower Back Support: Massage
If your lower back in general is stopping you from being your best self, you’ve probably found that you can’t be present:
- For your kids
- During your workouts
- Or during the workday
Low back pain is debilitating. Trust me, I know from experience.
That’s why I recommend the QL Claw. It’s our at-home massage device. It’s small enough to fit in your gym bag and tough enough to tackle all 6 muscles that tend to contribute to lower back pain!
Check out the QL Claw HERE, and add lower back massage as a regular part of your workout routine!
Landmine Squat: FAQs
What muscle do landmine squats work?
The landmine squat works out your quads, hamstrings, glutes, and core.
What is the difference between landmine squat and goblet squat?
In a landmine squat, you use the landmine attachment to help guide your form through the squat. In a goblet squat, you’re using a kettlebell. Both squat variations involve holding the weight out in front of you.
Is a landmine squat like a hack squat?
In a landmine hack squat, you’ll hold the weight behind you and on your shoulders–like a regular hack squat.
In a landmine squat, you hold the weight in front of you.
Are landmine squats worth it?
Landmine squats are honestly so worth it! They’re a hidden gem because they’re lower back and joint-friendly AND you can really load up weight for muscle mass.
[2] Zawadka, Magdalena, et al. "Altered squat movement pattern in patients with chronic low back pain." Annals of Agricultural and Environmental Medicine 28.1 (2021): 158-162.
[3] https://www.mdpi.com/1660-4601/18/2/772