Exercise guide
Landmine Squat And Press
- Intermediate
- Compound
- Rep-based
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This compound movement builds explosive full-body power by transferring force from the lower body through a stable core into an overhead press. It effectively targets the quads and glutes while utilizing a joint-friendly pressing angle for the deltoids and triceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure one end of the barbell in a landmine attachment or a stable corner.
- Stand facing the bar with feet shoulder-width apart and hold the end of the barbell sleeve with both hands at chest height.
- Position your feet so you are leaning slightly forward into the bar, ensuring your weight is balanced.
- Engage your core and pull your shoulder blades back and down.
How to do it
- Inhale and lower into a squat by sitting your hips back, keeping your chest upright and the bar tucked close to your sternum.
- Drive through your heels to stand up explosively, using the upward momentum of the squat to help initiate the press.
- Exhale as you push the bar upward and forward until your arms are fully extended in front of your face.
- Lower the bar back to chest height with control (2-second eccentric) as you reset for the next repetition.
Form checklist
- Keep your elbows tucked in front of your ribs, not flared out to the sides.
- Ensure your knees track in line with your toes and do not cave inward during the squat.
- Maintain a neutral spine and avoid arching your lower back as you press the weight up.
- Keep your heels glued to the floor throughout the entire squatting phase.
Pro tips
- Focus on the 'kinetic link'—the press should be a fluid continuation of the squat's upward drive for maximum power output.
- Squeeze your glutes hard at the top of the movement to create a rigid pillar for the shoulders to press from.
Make it harder
- Perform the exercise unilaterally (single-arm) to increase the anti-rotational demand on your core.
- Add a three-second pause at the bottom of the squat to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the landmine squat and press work?
- The landmine squat and press primarily targets the deltoids, glutes, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the landmine squat and press?
- The landmine squat and press uses landmine.
- Is the landmine squat and press good for beginners?
- The landmine squat and press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Duck Side PunchBeginner · calves, deltoids, glutes, and quadriceps
- Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
- Jumping Jack PunchBeginner · deltoids, glutes, pectorals, and quadriceps
- Kettlebell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps