# Landmine Squat Jump - Canonical: https://fitwill.app/exercise/10675/landmine-squat-jump/ - Media ID: 10675 - Primary muscle: Quads - Body part: Legs - Equipment: Barbell - Video: https://fitwill.app/videos/10675/landmine-squat-jump.mp4 ## Description The Landmine Squat Jump is a plyometric lower-body exercise performed with a barbell anchored in a landmine attachment or corner, held at chest height with both hands. You squat down under the angled bar, then drive explosively through the floor to jump vertically, landing softly before repeating. Because the bar pivots on its anchored end, the load travels along a slight arc rather than straight down your spine, which makes it friendlier to the knees and lower back than a traditional barbell jump squat. This movement suits athletes who need explosive hip and knee extension—think sprinters, basketball and volleyball players, CrossFit competitors, and field sport athletes—as well as general lifters who want to add power work to their leg days. It bridges the gap between heavy strength work like squats and true speed-strength drills, since the landmine provides just enough load to require force while still allowing maximum-effort jumps. The primary work comes from the quadriceps and glutes, which extend the knees and hips during the jump. The hamstrings help control the descent and stabilize the landing, the calves finish each jump with a strong plantar flexion, and the core works hard to keep your torso rigid while the bar moves. Holding the bar at your chest also places a modest demand on the upper back and shoulders in an isometric role. Setup matters here because the anchor point determines the bar's path. Position yourself so the bar angles comfortably over one shoulder-side of your body, feet about shoulder-width apart and slightly ahead of the bar's sleeve. If you stand too far back, the bar pulls you forward onto your toes; too close, and it forces your chest down. Getting your distance right lets you stay upright and jump straight up. Execution hinges on the transition between the squat and the jump. Descend with control to roughly a parallel squat, then reverse direction without pausing— explosive intent is the whole point of the exercise. Jump as high as you can, extend the ankles, knees, and hips fully, then absorb the landing by sinking back into a squat with soft knees before the next rep. Use the Landmine Squat Jump early in a session when you're fresh, typically for 3 to 5 sets of 3 to 6 reps. Keep the load light to moderate; this is a speed exercise, not a max-strength one. If you can't jump cleanly or your landings get sloppy, the set is over. ## Instructions 1. Set one end of a barbell in a landmine attachment or wedged securely into a corner, and load a light plate on the free end. 2. Stand facing the anchored end, feet about shoulder-width apart, and cup the loaded sleeve with both hands at upper chest height, elbows tucked beneath the bar. 3. Position your body a comfortable distance from the anchor so the bar sits vertically over your midfoot when you're upright, with your weight balanced across the whole foot. 4. Brace your core as if preparing for a light punch to the stomach, keep your chest tall, and look straight ahead. 5. Push your hips back and bend your knees to lower into a squat, letting the bar track with you rather than pressing it forward. 6. Descend until your thighs are about parallel to the floor, keeping your heels down and knees tracking over your toes. 7. Reverse the motion immediately and explosively—drive the floor away and jump straight up, extending your ankles, knees, and hips fully while keeping the bar at your chest. 8. Land on the balls of your feet and immediately sink your hips back into a squat to absorb the impact with soft knees. 9. Exhale sharply as you jump, then inhale as you stabilize the landing and reset your brace for the next rep. 10. Complete your reps with full intent on every jump, then step back from the bar and rest before the next set. ## Tips & Tricks - Keep the load light—usually just one small plate. If the weight slows your jump noticeably, you've turned a power drill into a slow strength grind. - The most common mistake is descending too deep and stalling at the bottom. A paused squat removes the stretch reflex that powers the jump, so reverse direction as soon as you hit parallel. - If the bar drifts forward as you squat, you're standing too far from the anchor. Step slightly closer until you can keep your torso vertical. - Don't let your heels lift on the descent. If they do, work on ankle mobility or reduce depth before adding jump volume. - Land quietly. Loud, stiff landings mean your knees and hips aren't absorbing force—cue yourself to land like you're stepping on eggshells. - Keep your elbows down and the bar close to your chest throughout. Letting the bar ride forward turns the set into a grinding front squat instead of a jump. - Quality beats quantity: stop the set when your jump height drops, not when you hit a rep number. Fatigued jumps train slow landings, not explosiveness. - Rest 60 to 90 seconds between sets. Short rests compromise jump height and defeat the purpose of the exercise. - Warm up with a few bodyweight squat jumps first so your nervous system is primed before you add the bar. ## Frequently Asked Questions ### What muscles does the Landmine Squat Jump work? The quadriceps and glutes do most of the work during the explosive drive, with the hamstrings stabilizing the descent and landing. The calves extend the ankles at the top of every jump, and the core holds your torso rigid under the bar. ### Is the Landmine Squat Jump suitable for beginners? It can be, as long as you can perform a controlled bodyweight squat and a comfortable squat jump first. Start with an empty bar or a small plate, keep sets short, and prioritize crisp landings over height. ### How heavy should the barbell be for Landmine Squat Jumps? Use a light load—often just one 10 to 25 pound plate—so you can jump near-maximally on every rep. If the weight forces you to grind upward, it's too heavy for the plyometric intent of the exercise. ### How is the Landmine Squat Jump different from a regular barbell jump squat? The anchored end of the landmine bar lets the load pivot along an arc instead of compressing your spine directly, and holding the bar at chest height keeps you more upright. Most lifters find it easier on the lower back and knees. ### How deep should I squat before jumping? Descend to roughly a parallel squat—thighs about level with the floor—then reverse immediately. Going much deeper usually slows the transition and reduces jump power. ### Why do my heels rise when I squat down in this exercise? That usually means you're standing too far from the landmine anchor, which pulls your weight forward, or your ankles lack the mobility for depth. Step closer to the anchor and work on dorsiflexion before loading heavier. ### Can I do the Landmine Squat Jump without a landmine attachment? Yes—wedge the unloaded end of the barbell securely into a corner with a towel to protect the wall. Just make sure the setup cannot slip, and test it with light pressure before committing to jumps. ### How many sets and reps should I do? Three to five sets of three to six jumps at the start of your workout works well, with 60 to 90 seconds of rest. Stop the set as soon as your jump height or landing quality drops. ### Are Landmine Squat Jumps safe for the knees? When performed with a controlled depth, aligned knees, and soft landings, the angled bar path places less direct spinal and knee stress than many loaded jump variations. If you have a current knee issue, get clearance from a qualified professional before adding jump training. ### Should I pause between the squat and the jump? No—the goal is to reverse direction as fast as possible to use the stretch reflex in your quads and glutes. A pause turns the exercise into a dead-stop squat, which trains strength but not explosive power.