Landmine Squat With Linebacker Attachment

Muscles worked

Setup

1. Secure a barbell in a landmine swivel and slide the linebacker attachment onto the opposite end.
2. Stand facing away from the pivot point and position the padded handles securely on your shoulders.
3. Set your feet slightly wider than shoulder-width apart with toes turned slightly out.
4. Lean slightly forward into the pads so your body is angled to match the natural arc of the bar.

How to do it

1. Inhale and brace your core, then lower your hips back and down while keeping your chest tall against the pads.
2. Descend until your thighs are parallel to the floor, ensuring your knees stay aligned with your toes.
3. Exhale and drive through your mid-foot to return to the starting position, extending your hips and knees fully.
4. Maintain a controlled tempo, taking 2 seconds to descend and 1 second to drive upward.

Form checklist

• Keep your heels firmly planted on the ground at all times.
• Maintain a neutral spine and avoid letting the weight pull your shoulders forward.
• Ensure your knees track outward over your toes, preventing them from caving inward.
• Keep your core tight throughout the entire range of motion to stabilize the torso.

Pro tips

• Focus on 'pushing the floor away' to maximize leg drive and glute engagement.
• Pause for one second at the bottom of the movement to eliminate momentum and increase quad activation.

Make it harder

• Perform 1.5 reps by descending fully, rising halfway, descending again, and then standing all the way up.
• Add a 3-second isometric pause at the bottom of each repetition to increase time under tension.

Frequently asked

What muscles does the landmine squat with linebacker attachment work?

The landmine squat with linebacker attachment primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the landmine squat with linebacker attachment?

The landmine squat with linebacker attachment uses barbell.

Is the landmine squat with linebacker attachment good for beginners?

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

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