Landmine Stand Up High Knee

Body Part: Hips

Muscle: Other

Equipment: Barbell

Landmine Stand Up High Knee is a half-kneeling to standing drill that combines lower-body drive, hip stability, and core control. With the barbell anchored in a landmine position, you hold the loaded end close to your chest, rise from the kneeling position, and finish by lifting one knee high while staying tall. The movement feels athletic and coordinated rather than maximal, which makes it useful when you want to train strength and balance at the same time.

The main work comes from the front leg glute and quad as you stand up, while the standing-side hip and core keep your pelvis level when the knee comes up. The hip flexors help the high-knee finish, and the upper back and arms simply keep the landmine path stable in front of you. Because the resistance stays in front of your body, you get a clear trunk challenge without needing to load the spine like a heavy squat.

The setup matters a lot. Start in a half-kneeling position with the rear knee down, the front foot flat, and the torso stacked over the hips. Keep the bar end or handle tight to the upper chest so the weight does not drift away and pull you forward. If the load sits too far from your body, the rep turns into a lean instead of a clean stand-up.

Each repetition should begin with a steady brace and a smooth drive through the front heel and midfoot. Stand up first, then finish the rep by lifting the opposite knee to about hip height without leaning back or twisting through the torso. Lower with control, place the foot back down, and return to the kneeling start before the next rep so every repetition stays organized.

Landmine Stand Up High Knee fits well in warmups, accessory blocks, lower-body sessions, and core conditioning work. It is especially useful for athletes or lifters who want a stand-up pattern that challenges balance and pelvic control in a simple setup. Keep the range pain-free, use a light-to-moderate load, and make the motion look smooth and repeatable from the first rep to the last.

Instructions

• Anchor a barbell in a landmine setup and kneel in front of the loaded end with your rear knee on the floor and your front foot flat.
• Hold the sleeve or plate end close to your upper chest with both hands, keep your elbows tucked, and stack your shoulders over your hips.
• Brace your trunk, keep your ribs down, and look straight ahead before you start the rep.
• Drive through the front heel and midfoot to stand up without letting the bar drift away from your chest.
• Finish tall on the standing leg, then lift the opposite knee to hip height while keeping your torso upright.
• Keep your pelvis level and avoid twisting toward the lifted knee as you hold the top position for a moment.
• Lower the raised foot back to the floor under control and return to the half-kneeling start.
• Reset the rear knee position, re-brace, and repeat for the planned reps.

Tips & Tricks

• Keep the landmine end glued to your chest; if it moves forward, the rep turns into a forward lean.
• Use a pad under the rear knee if the floor is hard, but keep the front foot and torso position unchanged.
• Press through the front heel and midfoot rather than bouncing off the toes to stand up.
• Lift the knee only as high as you can without arching your lower back.
• A brief pause at the top makes the balance and hip-control demand much clearer.
• Choose a lighter plate if you have to swing, hop, or twist to complete the stand-up.
• Keep the bar path straight in front of you instead of letting the handle arc across your body.
• If the kneeling start feels unstable, shorten the setup by starting closer to the landmine pivot and reducing load.

Frequently Asked Questions

What muscles does Landmine Stand Up High Knee work?

It mainly trains the front leg glute and quad, with the hip flexors lifting the knee and the core keeping the torso stacked under the landmine.

Is Landmine Stand Up High Knee more of a squat or a lunge?

It is closer to a half-kneeling stand-up and knee-drive pattern than a true squat. The front leg does most of the work, and the rear leg is mainly there to reset the start position.

Where should I hold the bar on Landmine Stand Up High Knee?

Keep the loaded end close to the upper chest or sternum. That keeps the resistance stacked over you instead of pulling your shoulders forward.

Do I need a pad under my back knee?

A pad helps if the floor is hard or your knee is sensitive, and it should let you stay relaxed in the half-kneeling start without changing the torso angle.

How high should the knee come up?

Hip height is a good target if you can stay tall. If your ribs flare or your lower back arches, lower the knee slightly and keep the torso stacked.

What is the most common mistake with Landmine Stand Up High Knee?

Most people let the bar drift away from the chest and twist their torso as they stand. The rep should rise straight up through the front leg with the load staying centered.

Can beginners do this exercise?

Yes, as long as the load is light and the standing phase is smooth. Beginners should master the half-kneeling setup and balance at the top before adding speed or weight.

What can I use instead of a landmine?

A goblet-held half-kneeling stand-up or a light dumbbell front-loaded version gives a similar upright stand and knee-drive pattern if you do not have a landmine anchor.