Landmine Sumo Squat

Instructions

1
Stand upright with feet hip-width apart, holding a barbell across shoulders with both hands using an overhand grip. Keep chest up, shoulders back, and core engaged throughout the movement.
2
Position the barbell securely across the upper back and shoulders. Ensure feet are planted firmly with weight distributed evenly through the midfoot. Maintain neutral spine alignment with slight forward knee angle.
3
Lower your body by bending at the hips and knees simultaneously, descending as if sitting back into a chair. Continue lowering until thighs reach parallel to the ground or slightly below. Keep chest up and weight in heels throughout descent.
4
Drive through heels and midfoot to extend hips and knees, returning to starting position. Maintain upright posture and controlled movement throughout ascent. Complete extension at top without locking knees.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Erector Spinae
EQUIPMENTBarbell
DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Landmine Sumo Squat stands out as a highly efficient Strength choice. Performing this movement with Barbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Hips, Thighs stability and proprioception during heavy loads.
  • Reduces the likelihood of Hips, Thighs injuries by reinforcing connective tissue strength.
  • Utilizes Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Barbell setup.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Erector Spinae to maintain control of the Barbell.

Exercise Variations

  • Dumbbell Landmine Sumo Squat
  • Cable Landmine Sumo Squat
  • Banded Landmine Sumo Squat

Frequently Asked Questions