Sumo Squat - Landmine

Hold the end of the landmine bar at your chest. Take a wide stance and squat deep. The arc of the bar encourages good posture.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

inner thigh (large)

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Begin by placing one end of a barbell into a landmine attachment or a corner of the gym.
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
Step 2Position the Bar
- Hold the free end of the barbell with both hands, keeping your hands close together.
- Position the barbell so that it is centered in front of you, with your arms extended down.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your chest up and your back straight as you prepare to squat.
Step 4Squat Down
- Bend your knees and lower your body into a squat, keeping the barbell close to your body.
- Ensure that your knees track over your toes and do not extend past them.
Step 5Push Through Your Heels
- Press through your heels to stand back up, straightening your legs and returning to the starting position.
- Keep the barbell close to your body as you rise.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each squat.
- Focus on controlled movements rather than rushing through the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully set the barbell back down into the landmine attachment or corner.
- Take a moment to stretch and cool down after your workout.