Landmine Squat
குவாட்ரிசெப்ஸ்
What moves the load, and what it costs
5.0MET
Quadriceps is the prime mover, with the glutes, abs assisting. The bar's arc acts as a counterweight, so it works like a heavy goblet squat. A good way to squat deep when a front rack is uncomfortable.
Cue: Hold the end of the bar at chest height and let its arc pull you into a more upright position.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·FILED UNDER WEIGHTED SQUATS·மறுபரிசீலனை ஜூலை 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files landmine squat under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 5.0, and middling for conditioning work.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so landmine squat is filed under Resistance (weight) training, squats, slow or explosive effort.
- Take the category's MET value — 5.0. One MET is the cost of sitting quietly, so this is 5.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Landmine Squat: 5.0 × 3.5 × 70 ÷ 200 = 6.13 kcal/min
ஆதாரம்·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·மறுபரிசீலனை ஜூலை 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| QuadricepsRectus femoris and the three vasti | Prime mover | Straightens the knee. Rectus femoris also crosses the hip and flexes it, so it is loaded differently in a squat than in a leg extension. |
| Glutesகுளூட்டியஸ் மேக்சிமஸ், மீடியஸ் மற்றும் மினிமஸ் | துணை / நிலைப்படுத்தும் தசை | இடுப்பை நீட்டுகிறது (மேக்சிமஸ்), மேலும் அதை விலக்கி நிலைப்படுத்துகிறது (மீடியஸ் மற்றும் மினிமஸ்). உடலின் மிகவும் வலிமையான ஒற்றைத் தசைக் குழு. |
| Absரெக்டஸ் அப்டோமினிஸ் | துணை / நிலைப்படுத்தும் தசை | உடற்பகுதியை முன்னோக்கி வளைக்கிறது; இன்னும் பயனுள்ள வகையில், அது பின்னோக்கி நீட்டப்படுவதை எதிர்க்கிறது. க்ரஞ்ச் மற்றும் ப்ளாங்க் இரண்டுமே இதற்கு சுமை தருகின்றன — வெவ்வேறு விதமாக. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Landmine, Barbell. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · SQUAT
- Set the bar on the shelf of muscle across your upper back (or in the front rack across the shoulders), pull it hard into you, and stand it out of the rack.
- Set the feet shoulder-width or a little wider with the toes turned out 15 to 30 degrees — whatever lets your hips travel between them.
- Hold the end of the bar at chest height and let its arc pull you into a more upright position.
- Take a big breath into the belly, brace as if bracing for impact, and screw the feet into the floor.
- Sit down between the hips, keeping the whole foot loaded, until the hip crease passes below the top of the knee or until your position starts to fail.
- Drive up by pushing the floor away, keeping the chest and hips rising together, and breathe out at the top.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Knees caving inward on the way up.
It is usually the hardest rep that exposes it. Think about screwing the feet outward into the floor and stop the set when it appears.
The hips rising faster than the chest.
The squat becomes a good morning and the lower back takes the load the legs were supposed to. Reduce the weight and drive the chest up out of the hole.
Cutting the depth as the weight climbs.
A half squat trains a half range. Load whatever depth you can hold position through, then work on the position.
Heels lifting off the floor.
Usually ankle mobility. Widen the stance slightly, work on the ankles, or squat in flat shoes with a small heel wedge — do not just fight it.
Regress it, or progress it
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | ஓய்வு | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 வினாடி | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 வினாடி | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 நிமிடம் | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Resistance (weight) training, squats, slow or explosive effort — 5.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 5.0 MET × 3.5 × 70 kg ÷ 200 = 6.13 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·மறுபரிசீலனை ஜூலை 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing at all to hand: Burpee is the closest match — same prime mover, same pattern, no kit.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the landmine squat work?
Landmine Squat is a compound movement in which the quadriceps is the prime mover, assisted by the glutes, abs. Straightens the knee. Rectus femoris also crosses the hip and flexes it, so it is loaded differently in a squat than in a leg extension.
Is the landmine squat good for beginners?
ஆம். இந்தத் தளத்தில் தொழில்நுட்பச் சிரமத்திற்கு இதற்கு 5 இல் 2 மதிப்பீடு — ஒன்று அல்லது இரண்டு அமர்வுகளில் கற்றுக்கொள்ளக்கூடியது; தவறாகச் செய்தாலும் காயத்தின் அபாயம் குறைவு. மிகக் குறைந்த நியாயமான சுமையுடனும், 8–10 என இரண்டு அல்லது மூன்று செட்களுடனும் தொடங்குங்கள்.
What can I do instead of the landmine squat at home?
The closest no-equipment substitute is the burpee, which trains the same prime mover through the same movement pattern. If you own a little equipment, the goblet squat is closer still. It will not load you as heavily, so use higher reps and slower tempo to make up the difference.
How many sets and reps of the landmine squat should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the landmine squat burn fat from the quadriceps?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the quadriceps builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026
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