3 Landmine Lower Body Exercises

Key Takeaways

Look, you’re here because you’re intrigued about the “3 Landmine Lower Body Exercises”, right? Let’s get the blood pumping and muscles flexed! Dive into these powerful exercises, uncover their potential, and say hello to a toned lower body. If you’re new, no worries. This guide will equip you with the basics, ensuring you can nail these exercises from the get-go. And for those seasoned pros? Get ready to refine your technique and add another trick to your fitness arsenal.

Introduction to the Landmine Setup

Before diving in, you might be wondering, “What on earth is a landmine in the fitness world?” It’s a nifty tool that transforms your regular barbell into a multi-dimensional powerhouse. Just anchor one end, and you’re ready to rumble. With our 3 Landmine Lower Body Exercises, you’re about to activate and sculpt those glutes, hamstrings, and quads.

1. Landmine Squats

Target: Glutes, Quads, and Core


  1. Begin by placing one end of the barbell into the landmine attachment. If you don’t have a specific attachment, wedge it into a corner securely.
  2. Stand facing the free end of the barbell, with feet shoulder-width apart.
  3. Hold the top end of the barbell with both hands at chest height.
  4. Initiate a squat by pushing your hips back and bending your knees.
  5. Keep the chest lifted and the core engaged throughout.
  6. Push through your heels to stand up, returning to the starting position.


  1. Keep your back straight and core engaged.
  2. Ensure your knees don’t go past your toes as you squat.
  3. Experiment with foot positioning for a deeper squat.

2. Landmine Reverse Lunges

Target: Glutes, Hamstrings, and Quads


  1. With one end of the barbell anchored, hold the free end with your left hand at shoulder height.
  2. Stand with feet together.
  3. Step your right foot backward, bending both knees into a lunge.
  4. Ensure your front knee is aligned with your front ankle.
  5. Drive through your front foot to return to the starting position.
  6. Repeat on the other side.


  1. Maintain a tight grip on the barbell; don’t let it pull you forward.
  2. Aim for a 90-degree angle with both knees during the lunge.
  3. Activate your glutes when pushing back to the starting position.

3. Landmine Deadlift

Target: Hamstrings, Glutes, and Lower Back


  1. Position one end of the barbell in the landmine.
  2. Stand perpendicular to the bar, feet hip-width apart.
  3. With a slight bend in your knees, hinge at the hips and grip the middle of the barbell with both hands.
  4. Engage your glutes and stand upright, lifting the barbell.
  5. Slowly hinge back down, maintaining a flat back.
  6. Return to the starting position.


  1. Avoid rounding your back; keep it straight.
  2. Focus on the hip hinge movement, not bending at the waist.
  3. Engage your core to stabilize and protect your lower back.

Unlocking the Potential of 3 Landmine Lower Body Exercises

Alright, AH7 fitness enthusiasts! Armed with these 3 Landmine Lower Body Exercises, you’re all set to transform that lower body. Remember, consistency and technique reign supreme. So, get started, keep pushing, and the results will follow!


1.What equipment do I need for these 3 Landmine Lower Body Exercises?

  • Primarily a barbell. Having a landmine attachment can be handy but isn’t essential.

2.How often should I incorporate these exercises into my routine?

  • For beginners, 2-3 times a week is a great start. Listen to your body and adjust as needed.

3.Can I add weights to the barbell during these exercises?

  • Absolutely! Once you’re comfortable with the form, adding weights can intensify the workout.

4.How many sets and reps should I aim for?

  • A good starting point is 3 sets of 10-12 reps for each exercise.

5.Is a warm-up necessary before diving into these exercises?

  • Yes, warming up is crucial. It preps your muscles and reduces the risk of injury.

6.Can I combine these with other workouts?

  • Definitely! These exercises complement many lower body workouts, offering a nice mix.

7.What if I don’t have a landmine attachment?

  • You can securely wedge the barbell into a corner. Ensure it’s stable before starting.

8.Are landmine exercises safe for someone with back issues?

  • Always consult a physician or fitness expert before starting any new exercise, especially with pre-existing conditions.

9.Do these exercises target only the lower body?

  • While they primarily target the lower body, they also engage the core and, to some extent, the upper body.

10.How soon can I expect results from these 3 Landmine Lower Body Exercises?

  • Results vary for everyone, but with consistency and proper nutrition, you could see changes in as little as a few weeks.

Remember, fitness is a journey. Embrace every squat, lunge, and lift. Your dedication to these 3 Landmine Lower Body Exercises will undoubtedly pay off. Stay pumped and keep pushing!

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