Landmine Cossack Squat

Body Part: Thighs

Muscle: Quads

Equipment: Barbell

The Landmine Cossack Squat is a lateral squat variation performed with a barbell set up in a landmine anchor, held at chest height with both hands. From a wide stance, you shift your weight sideways over one leg, bending that knee deeply while the opposite leg stays extended with a straight knee and, ideally, the toes pointing up. The landmine setup gives you a counterbalance you can lean into, which makes the side-to-side squat pattern far more accessible than doing it with a barbell on your back or with just body weight.

This movement primarily trains the quads and adductors of the working leg, along with the glutes as you drive back up. The extended leg gets a strong stretch through the inner thigh and hamstring, and the anchoring hip has to control rotation the whole time. Because you hold the landmine in front of your chest, your core and upper back also work to keep your torso upright as you shift side to side.

The landmine setup matters more than it might seem. With the bar anchored behind the plate and angled up toward your hands, the load sits closer to your midline and gives you something to pull your chest against. That counterbalance lets you sit deeper into the bent-knee side without tipping forward or rounding your lower back, which is the usual sticking point in Cossack squats. If you struggle to stay upright in lateral squats, this version is usually the best place to start.

To perform it well, keep the working foot flat or heel down as long as possible, let the opposite knee stay fully extended, and move sideways rather than down. Think of pushing your hips back and to the side over the bending leg, not just dropping straight toward the floor. The landmine should stay close to your chest and point along the same diagonal line your body is moving in.

This exercise fits well as a warm-up primer before squats, as a main lower body movement for people with limited ankle or hip mobility, or as a targeted way to build adductor strength for sports that involve cutting, changing direction, or wide stances. Start light, master the shift to one side at a time, and only then move into continuous alternating reps.

Instructions

• Set one end of a barbell in a landmine anchor or wedged securely into a corner, and load the free end with a light plate.
• Stand facing the anchor with your feet spread roughly twice shoulder-width apart, toes turned slightly out, and lift the loaded end to your chest with both hands cupped under the top plate, elbows tucked.
• Brace your core, pull your shoulders back, and keep the bar resting lightly against your upper chest so it acts as a counterbalance.
• Shift your weight over your right leg by pushing your hips back and to the right, letting your torso lean slightly toward the working side.
• Bend the right knee and sit down into it while the left leg stays straight, left foot flat with toes pulled up if mobility allows.
• Descend until the right thigh is roughly parallel to the floor or as deep as you can keep the right heel down and the left knee straight.
• Drive through the right foot, especially the mid-foot and heel, to push back up to the wide standing position.
• Exhale as you rise, then either repeat on the same side for your set or shift directly across to the left leg.
• Reset your grip and stance between sets, and keep the landmine end pointed at the anchor the whole time so the bar never drifts out of line.

Tips & Tricks

• If your heel lifts on the working side, narrow your stance slightly or reduce depth before adding weight. A rising heel usually means the load has moved past what your ankle mobility can control.
• Do not let the extended leg's foot roll onto its outside edge. Keep that heel pressing down and toes up to get the inner-thigh stretch instead of straining the ankle.
• The most common mistake is turning this into a lunge: the hips travel forward instead of sideways. Cue yourself to move in a lateral arc, as if sliding along a wall behind you.
• Keep the landmine pressed against your chest rather than letting it drift forward. When the bar moves away from you, the counterbalance effect disappears and your torso dumps forward.
• Alternate sides within a single rep only after you can control the pause at the bottom. Alternating too early tends to turn the descent into a rushed drop.
• Start with just the empty bar or a small plate. The long lever of the landmine makes even light loads feel heavier at the bottom position than you expect.
• Point the toes of the working leg slightly outward, about 15 to 30 degrees, so the knee tracks over the foot instead of collapsing inward.
• If you feel a pinch in the front of the bent hip, reduce depth for a few weeks and work on the stretch at your tolerable range rather than forcing the bottom position.

Frequently Asked Questions

What muscles does the Landmine Cossack Squat work?

The bent-knee side is dominated by the quads and inner thighs, with the glutes driving you back up. The extended leg gets a loaded stretch through the adductors and hamstrings, and your core works to hold the landmine steady at chest level.

Is the Landmine Cossack Squat good for beginners?

Yes, it is one of the most beginner-friendly ways to learn the lateral squat pattern. The anchored bar gives you a counterbalance to lean into, so you can reach a deeper position with better torso alignment than in a bodyweight Cossack squat.

How should I hold the barbell during the Landmine Cossack Squat?

Cup both hands under the collar or over the top of the loaded end and hold it against your upper chest, similar to a landmine press grip. The bar should stay in contact with your chest throughout the set so it works as a counterbalance.

Why does my heel lift on the squatting side?

That usually comes down to limited ankle dorsiflexion or simply too wide a stance for your current mobility. Narrow the stance a little, reduce depth, and keep the heel glued down; adding a small heel wedge or lifting shoes can also help while your mobility improves.

Should I complete all reps on one side or alternate?

Both work. Doing all reps on one side before switching lets you focus on the movement quality of each leg, while alternating side to side builds a fluid transition and keeps the set time short. Alternating is harder to control, so earn it first.

What can I substitute if I don't have a landmine setup?

A bodyweight Cossack squat with your arms extended forward, or a goblet-style Cossack squat holding a kettlebell or dumbbell at your chest, are the closest replacements. The landmine version is simply easier to stay upright in because of the anchored lever.

How wide should my stance be for the Landmine Cossack Squat?

Start with your feet about one and a half to two times shoulder width. Too wide and you will lose the flat foot on the working side; too narrow and the extended leg cannot stay straight. Adjust based on where you can keep both contact points honest.

Is the Landmine Cossack Squat safe for the knees?

When performed with the knee tracking over the toes and the heel down, it is a controlled, load-manageable movement for most people. If you have a current knee issue, start with a very shallow range and no added weight, and stop if you feel sharp pain rather than muscular effort.

How heavy should I go on this exercise?

Treat it more like a mobility and unilateral strength drill than a max lift. A light plate or two is usually plenty; the exercise loses its purpose the moment the heel lifts or the extended knee bends to compensate.