Landmine Sumo Squat

Landmine Sumo Squat

The Landmine Sumo Squat is a compound exercise that targets multiple muscle groups in the lower body, making it an excellent addition to your workout routine. This exercise is performed using a landmine attachment, which is a barbell anchored at one end. It offers a unique and effective way to enhance leg strength, build muscle endurance, and improve overall lower body stability. The primary muscles targeted during the Landmine Sumo Squat are the quadriceps, hamstrings, glutes, and adductors. This exercise also engages the core muscles, including the abs and lower back, to maintain proper stability and form throughout the movement. By incorporating this exercise into your routine, you can develop greater lower body strength and power. The Landmine Sumo Squat provides a few advantages over traditional squats. First, the wide stance targets your inner thigh muscles (adductors) to a greater extent, helping to improve hip stability. Additionally, the angled movement of the barbell places less stress on the lower back compared to back squats or front squats, making it a safer option for individuals with lower back issues. It also encourages a more upright torso position, promoting proper spinal alignment during the exercise. To maximize the benefits of the Landmine Sumo Squat, it is important to maintain proper form throughout the movement. Ensure your feet are positioned wider than shoulder-width apart, toes pointed slightly outward. As you lower your body into the squat, keep your knees tracking over your toes and your chest lifted. Remember to engage your core muscles for stability and control. Incorporating the Landmine Sumo Squat into your lower body workout routine can be a great way to challenge your muscles, enhance lower body strength, and improve overall stability. While it is a versatile exercise suitable for both beginners and advanced individuals, it's always a good idea to start with lighter weights and gradually increase intensity as you become more comfortable with the movement.


  • Start by placing a barbell into a landmine attachment or secure it in a corner.
  • Stand with your feet wider than shoulder-width apart, toes slightly pointing outwards.
  • Hold the landmine barbell with both hands at chest level, gripping it firmly.
  • Engage your core and keep your chest lifted throughout the exercise.
  • Begin the movement by bending at the knees and hips, squatting down as low as you can while maintaining proper form.
  • Ensure that your knees track over your toes and do not cave inward.
  • Push through your heels to return to the starting position, fully extending your hips and knees.
  • Repeat for the recommended number of repetitions.
  • Remember to maintain control throughout the exercise and avoid any jerking or rapid movements.
  • This exercise targets the quadriceps, glutes, hamstrings, and core muscles.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits of the exercise.
  • Engage your core throughout the movement to stabilize your body and enhance the effectiveness of the exercise.
  • Maintain a neutral spine by keeping your chest lifted and shoulders back.
  • Start with lighter weights and gradually increase the load as your strength improves.
  • Breathe rhythmically throughout the exercise to provide necessary oxygen to your muscles.
  • Add variety by modifying the foot stance, such as wider or narrower, to target different muscle groups.
  • Perform the exercise in a controlled manner, avoiding any jerky or sudden movements.
  • Incorporate a combination of slow and explosive reps to challenge your muscles in different ways.
  • If you experience knee discomfort, make sure to align your knees with your toes and avoid inward collapsing.


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