Landmine Goblet Squat: Video Tutorial & Exercise Guide
| Workout | Landmine Goblet Squat |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Hamstrings, Lower Back |
| Equipment Required | Barbell, Landmine Attachment |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Landmine Goblet Squat: Video Tutorial & Exercise Guide
Secondary Muscles Group
Landmine Goblet Squat: Step-by-Step Guide
- Step 1: Position a barbell into a landmine attachment or securely wedge one end into a corner. Stand facing the weighted end of the barbell with your feet shoulder-width apart.
- Step 2: Hold the barbell close to your chest, gripping it with both hands. Keep your elbows tucked in and your chest lifted.
- Step 3: Engage your core and push your hips back as you begin to squat down. Lower your body until your thighs are parallel to the ground or slightly below, keeping your back straight and chest up.
- Step 4: Ensure your knees track in line with your toes and avoid letting them collapse inward. The barbell should remain close to your chest throughout the movement.
- Step 5: Push through your heels to return to the standing position, squeezing your glutes at the top. Keep your core engaged as you rise.
- Step 6: Repeat for the desired number of reps, maintaining a controlled and steady pace.
Landmine Goblet Squat: Overview
The Landmine Goblet Squat is a lower-body exercise that focuses on building strength in the quadriceps, glutes, and hamstrings while also engaging the core for stability. Using the landmine attachment offers a unique angle that makes it easier to maintain an upright posture during the squat, making it an excellent option for people who struggle with traditional squats.
Suitable for all fitness levels, the Landmine Goblet Squat is a versatile movement that can be used to improve strength, stability, and mobility in the lower body while minimizing stress on the lower back.
Landmine Goblet Squats: Benefits
Landmine Goblet Squats are effective for building strength in the quadriceps, glutes, and hamstrings while improving core stability. The landmine setup allows for better control and posture, especially for individuals who struggle with maintaining an upright position during regular squats.
This exercise is also easier on the lower back, making it an ideal choice for those with mobility or flexibility issues. It promotes better hip, knee, and ankle mobility, enhancing functional movement and overall stability.
Landmine Goblet Squat: Pro Tips & Advanced Techniques
Keep your chest lifted and core tight throughout the movement to avoid leaning forward. Make sure your knees track in line with your toes, and focus on pushing through your heels as you stand up to fully engage your glutes. For added difficulty, slow down the eccentric (lowering) phase or use a heavier weight on the barbell. You can also add a pause at the bottom of the squat to increase time under tension and build more strength.
Landmine Goblet Squats: Progression Plan
Beginner
Intermediate
Advanced
Landmine Goblet Squat: Frequently Asked Questions (FAQs)
What muscles do Landmine Goblet Squats target?
+Landmine Goblet Squats primarily target the quadriceps, glutes, and hamstrings. The core is also engaged for stability, especially in maintaining posture throughout the movement.
Are Landmine Goblet Squats suitable for beginners?
+Yes, Landmine Goblet Squats are beginner-friendly. They provide more control and stability than traditional squats, making them ideal for those learning proper squat form or dealing with mobility issues.
How often should I perform Landmine Goblet Squats?
+Include Landmine Goblet Squats in your lower body or full-body workout routine 1-2 times per week, allowing adequate recovery between sessions for optimal results.
What common mistakes should I avoid?
+Avoid leaning too far forward or letting your knees collapse inward. Keep your chest lifted, and ensure your knees track in line with your toes to prevent strain on your joints.
Can I increase the weight for Landmine Goblet Squats?
+Yes, you can increase the weight on the barbell as you get stronger. Start with a manageable weight and gradually increase it while maintaining proper form.
