The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. The landmine squat is a variation where you hold the end of the barbell in front of your chest. It mainly trains the buttocks and the front of the thighs, but also works the remaining muscles of the legs for stabilization. The core muscles are also stressed. This exercise can effectively increase the strength and mass of the leg muscles. By working so many muscles at the same time, the cardiovascular system is also boosted.
Place a barbell in the holder and put weight on the other end of the barbell. Stand shoulder-width apart in front of the barbell. Grasp the end of the barbell with both hands and hold it in front of your chest.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the floor. Your back remains straight. Breathe in and hold the position briefly.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
IMPORTANT: Before performing this exercise, make sure you are performing it correctly. Have your execution checked by a qualified fitness trainer in your gym to avoid injury!
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, "screw" your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing" the floor. This automatically gives you stability in your hips.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the floor. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Try not to bend your upper body too far forward as you go down.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Barbell
Landmine
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