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Upper Legs · Barbell
Landmine Squat and Press
Landmine Squat and Press is an intermediate compound strength exercise that works the quads (upper legs), with the glutes, triceps and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Shoulders
Secondary muscles
- Glutes
- Triceps
- Core
How to do Landmine Squat and Press
- Hold the end of the landmine bar at your chest with both hands.
- Squat down until your thighs are about parallel to the floor.
- Drive up and press the bar forward and up until your arms are straight.
- Return the bar to your chest and repeat.
Form tips
- Use your legs to help drive the press.
- Keep your chest up in the squat.
Landmine Squat and Press alternatives
More quads exercises
Landmine Squat and Press FAQ
What muscles does Landmine Squat and Press work?
Landmine Squat and Press mainly works the quads in the upper legs. The glutes, triceps and core work as secondary muscles.
What equipment do you need for Landmine Squat and Press?
You need a barbell.
How many sets and reps of Landmine Squat and Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Squat and Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Landmine Squat and Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Landmine Squat and Press?
Other exercises for the quads include Dumbbell Press Squat, Bodyweight Full Squat With Overhead Press, Bodyweight Squat and Plate Squat Reach.
For developers
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