Landmine split squat

A compound exercise for the quads and glutes, with help from the abs. Equipment: barbell.

Orbit

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WorksQuadsGlutesAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Split stance, holding the end of an anchored bar at your chest.
Lower the back knee straight down
Drive up through the front foot

Muscles worked

Landmine split squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Abs

Equipment

Barbell

Alternatives

Exercises that train the same main muscles. See all landmine split squat alternatives.

Ball reverse lungeMedicine ball
Dumbbell overhead lungeDumbbells
Dumbbell step-up with knee driveDumbbells and Plyo box or step
Front-rack barbell lungeBarbell and Squat rack
Front-rack kettlebell reverse lungeKettlebells
Goblet reverse lungeKettlebells

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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