Landmine Overhead Squat

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Exercise Profile

Landmine Overhead Squat Overview

The landmine overhead squat is a compound exercise that primarily targets the quads and glutes.

The landmine engages secondary muscles like the core and shoulders for stability and balance.

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Landmine Overhead Squat Instructions

Stand with your feet shoulder-width apart, toes slightly turned out.
Hold the landmine barbell with both hands, palms facing down, and position it in front of your chest.
Extend your arms fully, keeping the barbell in line with your shoulders.
Lower your hips down and back, as if sitting into a chair, while keeping your chest up and your back straight.
Lower your body until your thighs are parallel to the ground, then push through your heels to stand back up, fully extending your hips and knees.

Landmine Overhead Squat Tips

Start with a light weight to master the technique and avoid injury.
Position your feet shoulder-width apart and toes slightly turned out.
Keep your chest up and core engaged throughout the entire movement.
Initiate the squat by pushing your hips back and bending your knees.
Focus on driving through your heels to activate your quads and glutes.
Maintain a straight back and avoid rounding your shoulders forward.
As you descend, aim to reach parallel or slightly below with your thighs.

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