A compound lower body exercise that combines front squat mechanics with a landmine attachment, providing a more natural movement pattern and reduced spinal loading compared to traditional barbell squats.
Set up landmine with barbell secured at one end. Stand facing the landmine with feet shoulder-width apart. Hold the barbell end with both hands at chest level. Perform squat by bending knees and hips, keeping chest up and barbell close to body. Return to standing position.
Stand facing landmine with feet shoulder-width apart, holding barbell end with both hands at chest level.
Return to starting position with legs fully extended, maintaining upright posture and barbell position.
Keep chest up, barbell close to body, squat to parallel, drive through heels, maintain upright posture
Leaning forward, poor barbell position, incomplete squat depth, knee valgus, loss of balance
Increase weight gradually, add pause at bottom, perform single-leg variation, add resistance bands
Use lighter weight, reduce squat depth, perform assisted variation, use bodyweight first
Maintain proper form to avoid knee and back strain. The landmine setup provides more natural movement. Stop if you experience knee, back, or shoulder pain.