Power up your leg workout with landmine leg exercises
Landmine leg exercises are an excellent way to improve functional strength and target the lower body muscles. This exercise involves using a landmine attachment to perform various movements with a weighted barbell.
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What is landmine training?
Landmine training is a form of strength training that utilizes a landmine attachment, a piece of equipment that allows a weighted barbell to move in a circular motion.
Landmine exercises can be performed in a standing, kneeling or seated position and often involve multi-plane movements that challenge the muscles in different ways.
What is a landmine attachment?
A landmine attachment is a piece of equipment that allows you to perform various exercises with a weighted barbell. It consists of a sleeve attached to the floor or a sturdy base and a pivot into which the end of the barbell can be inserted.
The barbell can move in a circular motion, which makes it easier to perform exercises that involve rotating or twisting movements, including the landmine rainbow abs, landmine deadlift and landmine thrusters.
Benefits of landmine exercises for legs
Research studies show that landmine leg exercises can be used to build muscle, increase power and build stability.
Targets lower body muscles
Landmine leg exercises are a great way to target the muscles in your lower body, including the quads, glutes and hamstrings.
By working these muscles, you can improve your overall lower body strength, which can help with daily activities like walking, running and climbing stairs.
Improves functional strength
Landmine exercises are functional exercises, meaning it mimics movements that you perform in daily life. By improving your functional strength, you can make these activities easier and reduce your risk of injury.
Can be modified
Landmine leg exercises can be modified for different fitness levels. For example, you can use lighter weights, perform fewer reps, or use a shorter range of motion to make the exercise easier.
You also can use heavier weights, perform more reps or use a greater range of motion to make the exercise more challenging.
Multi-plane movements
Landmine exercises involve movements in multiple planes of motion, meaning you move your body in different directions. This can help to improve your overall strength, as it challenges your muscles in new ways and reduces your risk of developing muscle imbalances.
Improves balance and coordination
Landmine exercises require you to maintain your balance while moving the weighted barbell in different directions. This can help improve your balance and coordination, making everyday activities easier and reducing your risk of falls.
Landmine Leg Exercises
Here are some examples of landmine exercises for legs:
Landmine Squat
The landmine squat is a popular lower body exercise that targets the quads, glutes and hamstrings.
- Stand in front of the bar with both hands gripping the end of the barbell. You want the end of the barbell to be at upper-chest height.
- Place your feet shoulder-width apart with toes turned out very slightly. Push your chest out and pull your shoulders back.
- Push your hips backward and lower your glutes into a squat position until they are parallel to the floor. Keep your chest pushed out throughout this movement, with the bar resting on your upper chest.
- Pause, and then drive back upwards until you reach your starting position.
Variations: Heel elevated, squat to press, Hack squat
Landmine sumo squat
- Stand in front of the bar with both hands gripping the end of the barbell. You want the end of the barbell to be at upper-chest height.
- Place your feet shoulder-width apart with toes turned out very slightly. Push your chest out and pull your shoulders back.
- Push your hips backward and lower your glutes into a squat position until they are parallel to the floor.
- Pause, and then drive back upwards until you reach your starting position.
- Repeat.
Landmine Reverse Lunge
The landmine reverse lunge involves stepping backward with one leg and bending the other knee to create a lunge position.
- Stand in front of the landmine bar with both hands gripping the end of the barb. You want the end of the barbell to be at chest height.
- Place your feet shoulder-width apart with toes facing forwards. Push your chest out and pull your shoulders back.
- Keeping one right foot in place, take a step back with your left foot.
- Drop your back knee until it almost touches the floor, and keep your torso upright.
- Bring your leg forwards as you rise back up to the standing position.
- Repeat with the other leg to finish the rep.
Variation: Lateral lunge
Landmine Deadlift
The landmine deadlift is a variation of the traditional deadlift and a great hip hinge exercise that targets the hamstrings and glutes.
- Stand with your feet about hip-width apart and the landmine directly in front of you, bisecting your feet.
- Hinge forward and grasp the end of the barbell with both hands in an underhand grip.
- Extend your hips to return to standing; this is your starting position.
- Keeping your chest and shoulders proud but spine neutral, push your hips back as far as you can to lower the weight to the floor.
- Slowly bring your hips forward and squeeze those glutes as you bring the weight back up to the top of the movement.
Variation: Single-leg deadlift
Landmine Thrusters
Landmine thrusters involve squatting with the weighted barbell, then pushing it overhead in one fluid movement. This exercise targets the entire lower body and is also a great cardiovascular exercise.
- Begin by holding the bar against your chest.
- Squat down until your thighs are parallel to the floor.
- As you return to the starting position, explosively press the weight forward by fully extending your arms as you extend your legs.
