Landmine Stand Up High Knee

Landmine Stand Up High Knee Exercise Description

The Landmine Stand-Up High Knee is a squat-to-press using a barbell anchored in a landmine attachment (or securely wedged in a corner), finished with an alternating knee drive. You hold the bar’s sleeve at the chest, then stand from a squat and press along the landmine’s guided arc. The stand primarily trains the gluteus maximus and quadriceps, with the hamstrings assisting hip extension, while the trunk musculature (abdominals and obliques) braces to maintain a neutral spine. The press emphasizes the anterior deltoid and triceps, and the high-knee adds a controlled hip‑flexor demand while challenging balance and coordination. Because the load travels up and slightly forward, keeping the ribcage stacked over the pelvis prevents leaning back and protects clean shoulder mechanics through upward rotation. Alternating the knee drive creates a brief single‑leg stance that reinforces hip stability and precise posture.

Muscle Groups: Delts, Glutes, Hips, Quads, Shoulders, Triceps
Target Muscles: Deltoid - Anterior, Gluteus Maximus, Triceps Brachii - Lateral Head, Vastus Lateralis
Assisting Muscles: Biceps Femoris - Long Head, Psoas Major
Stabilizing Muscles: External Obliques, Gluteus Medius, Rectus Abdominis, Serratus Anterior
Body Area: Lower Body, Upper Body
Body Parts: Arms, Hips, Legs, Shoulders, Upper Arms, Upper Legs
Body Surface: Back, Front, Side
Body Symmetry: Unilateral
Equipment: Leverage Machine
Exercise Patterns: Other
Exercise Type: Aerobic
Functional Grouping: Elbow Extensors, Hip Extensors, Knee Extensors, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Glutes, Outer Quad, Outer Tricep
Movement Direction: Other
Muscle Position: Anterior, Lateral, Posterior
Gender: Male

How To Do The Landmine Stand Up High Knee Exercise

‘- Set one end of a barbell in a landmine/attachment; stand facing the free end, feet about shoulder-width, toes slightly out.
– Cup the end of the bar (sleeve) with both hands at midline, bar close to your chest; elbows angled down and in.
– Brace your core; keep ribcage stacked over pelvis and spine neutral; eyes forward.
– Sit into a squat: hips back and down, heels fully grounded, knees tracking over mid‑foot.
– Drive through the mid‑foot to stand tall.
– As you finish standing, press the bar up and slightly forward along its arc until elbows are extended without shrugging or flaring ribs.
– At the top, lift one knee to hip height without leaning back; keep pelvis level and torso upright.
– Lower the knee under control, bend the elbows to bring the bar back to the chest.
– Descend into the next squat and repeat, alternating the lifted knee each rep.
– Throughout: keep the bar close, wrists neutral, knees aligned with toes, and avoid arching the low back during the press or knee lift.

Landmine Stand Up High Knee Tips

‘- Anchor the bar securely in a landmine attachment or corner before you start.
– Stand facing the bar with feet about shoulder-width and toes slightly turned out.
– Cup the bar sleeve at your midline, keeping it close to your chest with elbows angled down and in.
– Brace your core and keep your ribcage stacked over your pelvis to maintain a neutral spine, eyes forward.
– In the squat, send your hips back and down, keep your heels fully grounded, and let your knees track over the mid-foot.
– Drive through the mid-foot to stand tall from the squat.
– As you finish standing, press the bar up and slightly forward along its arc, extending your elbows without shrugging or letting your ribs flare.
– At the top, lift one knee only to hip height, keeping your pelvis level and torso upright without leaning back.
– Lower the knee under control while bending your elbows to bring the bar back to your chest before the next squat, alternating knees each rep.
– Throughout the movement, keep the bar close, wrists neutral, knees aligned with toes, and avoid arching your low back during the press or knee lift.

Landmine Stand Up High Knee Beginner Introduction

The Landmine Stand-Up High Knee blends a landmine barbell squat, an angled press, and a marching knee lift into one smooth, athletic pattern. The lifter holds the bar’s sleeve near the chest, rises from a squat, pushes the bar along the landmine’s guided path, then lifts one knee toward hip level before cycling into the next repetition with the opposite leg. The bar travels on a slightly forward diagonal, encouraging an upright torso and controlled shoulder motion rather than leaning backward.

This compound movement challenges several areas at once. The stand from the squat targets the glutes and quads, with help from the hamstrings as the hips straighten. The angled press involves the front shoulders and triceps, while the midsection and side abs brace to support a steady, aligned spine. The alternating knee lift brings in the hip flexors and introduces a brief balance challenge on one leg, highlighting hip stability, coordinated timing, and precise body alignment with every rep.