Landmine Burpee

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The landmine burpee workout is a challenging exercise that primarily targets the quads and glutes.

By using the landmine, this workout adds an extra element of stability and resistance to the movement.

The landmine engages the quads and glutes by requiring a deep squat and explosive jump.

While the workout may also activate other muscles, its main focus is on the quads and glutes.

Stand with your feet shoulder-width apart, toes pointing slightly outwards.
Hold a landmine barbell with both hands, palms facing down, and arms fully extended in front of you.
Squat down by bending at your knees and hips, keeping your chest up and back straight.
Place the landmine on the ground between your feet, ensuring it is stable and secure.
Jump your feet back into a plank position, keeping your body in a straight line from head to heels.
Perform a push-up by lowering your chest to the ground, then pushing back up to the plank position.
Jump your feet forward, returning to the squat position.
Stand up explosively, extending your hips and knees, and simultaneously raise the landmine overhead.
Lower the landmine back to the starting position in front of you, and repeat the exercise for the desired number of repetitions.

Engage your quads and glutes from the start by positioning your feet shoulder-width apart, toes slightly turned out.
As you lower into the squat position, focus on driving your knees outwards, keeping them in line with your toes, to activate your quads and glutes even more.
When you explode up into the jump, imagine pushing the ground away with your feet, emphasizing the power in your quads and glutes to propel you upwards.
During the push-up portion, maintain a strong core and squeeze your glutes to keep your body in a straight line, maximizing the engagement of your quads and glutes.
As you return to the starting position, make sure to land softly and absorb the impact with a slight bend in your knees, allowing your quads and glutes to control the movement and protect your joints.