Landmine Sissy Squat

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment and stand facing away from the anchor point.
2. Hold the end of the barbell at chest height with both hands in a goblet grip, keeping your elbows tucked.
3. Position your feet shoulder-width apart, slightly in front of your hips to accommodate the backward lean.
4. Brace your core and squeeze your glutes to create a rigid line from your knees to your shoulders.

How to do it

1. Inhale and lower your body by pushing your knees forward and leaning your torso back, maintaining a straight line through your hips.
2. Allow your heels to rise naturally as you descend to maximize the range of motion and quad stretch.
3. Lower until your knees are just above the floor or until you feel a maximum stretch in the quadriceps.
4. Exhale and drive through the balls of your feet to return to the starting position, focusing on 'pushing' the floor away.

Form checklist

• Do not hinge at the hips; keep your glutes squeezed to maintain hip extension.
• Keep the barbell tucked tightly against your chest to prevent the weight from pulling you forward.
• Maintain a neutral spine and avoid arching the lower back during the backward lean.
• Ensure your knees track in line with your toes throughout the movement.

Pro tips

• Focus on the mind-muscle connection with the rectus femoris by emphasizing the stretch at the bottom of the rep.
• Use a slow, controlled eccentric (3-4 seconds) to increase time under tension and improve knee stability.
• Keep your weight centered over the balls of your feet to keep the tension strictly on the quadriceps.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum.
• Perform 1.5 reps by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the landmine sissy squat work?

The landmine sissy squat primarily targets the glutes and quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the landmine sissy squat?

The landmine sissy squat uses landmine.

Is the landmine sissy squat good for beginners?

The landmine sissy squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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