Exercise guide
Landmine Sumo Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Landmine Sumo Squat utilizes a wide stance and the angled leverage of the barbell to heavily target the adductors and glutes while reducing spinal loading. This variation provides a stable path of motion that allows for deep hip flexion and maximum lower-body power.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure one end of the barbell in a landmine attachment or a corner, and load the desired weight on the opposite end.
- Stand facing the loaded end of the bar with a wide stance, feet well outside shoulder-width and toes pointed out at a 45-degree angle.
- Interlace your fingers or cup your hands under the end of the barbell sleeve, holding it at chest height.
How to do it
- Inhale and lower your hips back and down, keeping your chest upright and pushing your knees out in the direction of your toes.
- Descend until your thighs are at least parallel to the floor, ensuring your back remains flat and the bar stays close to your chest.
- Exhale and drive through your heels to return to the starting position, squeezing your glutes firmly at the top.
- Maintain a controlled 2-second lowering phase and a powerful 1-second lifting phase.
Form checklist
- Keep your chest tall and avoid rounding your shoulders forward.
- Ensure your knees track in line with your toes; do not let them cave inward.
- Maintain a neutral spine and braced core throughout the entire range of motion.
- Keep your weight distributed through your heels and mid-foot.
Pro tips
- Lean slightly forward into the barbell to utilize the landmine's natural arc for better balance and deeper hip engagement.
- Focus on 'spreading the floor' with your feet as you descend to maximize adductor and glute medius activation.
Make it harder
- Perform a 2-second pause at the bottom of the squat to eliminate momentum and increase time under tension.
- Stand on two weight plates or small platforms to create a deficit, allowing the weight to travel deeper than floor level.
Frequently asked
- What muscles does the landmine sumo squat work?
- The landmine sumo squat primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the landmine sumo squat?
- The landmine sumo squat uses barbell.
- Is the landmine sumo squat good for beginners?
- Yes. The landmine sumo squat is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
- Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps