Landmine Sissy Squat
Landmine Sissy Squat Exercise Description
The landmine sissy squat is a knee-dominant squat variation that uses the landmine as a counterbalance to emphasize the quadriceps through large ranges of knee flexion. You keep the hips relatively extended and the torso slightly reclined while the knees travel forward, shifting more work to the front of the thighs. Primary muscles: quadriceps; secondary stabilizers include the calves, glutes, and trunk musculature. The counterbalance allows controlled depth without a pronounced hip hinge, helping you maintain a neutral spine and steady foot pressure. Focus on smooth control, knee tracking over the second/third toe, and consistent torso alignment for safe, effective reps.
- Muscle Groups: Quads
- Target Muscles: Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Longissimus, Soleus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Front, Inner, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Quad, Inner Quad, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Medial
- Gender: Male
How To Do The Landmine Sissy Squat Exercise
‘- Anchor a barbell in a landmine. Stand facing the free end.
– Grip the bar’s sleeve with both hands at chest height; arms mostly straight.
– Set feet hip-width, toes slightly out; balance over midfoot.
– Brace the trunk; shoulders down and back; neutral spine.
– Initiate by bending the knees while keeping hips forward (minimal hip hinge).
– Lean the torso slightly back as knees travel forward; keep heels grounded.
– Descend under control until deep knee flexion while spine stays neutral.
– Drive through the midfoot to stand, extending the knees; keep hips forward.
– Maintain knees tracking in line with the toes; avoid knee valgus.
– Keep elbows long and bar path steady as a counterbalance—don’t shrug or curl.
– Move smoothly; no bouncing at the bottom; reset your brace each rep.
Landmine Sissy Squat Tips
‘- Keep your weight balanced over the midfoot from start to finish.
– Brace your trunk and set shoulders down and back before each descent.
– Maintain a neutral spine as you sit into deep knee flexion.
– Keep the hips relatively forward with minimal hip hinge throughout the movement.
– Let the knees travel forward while the torso leans slightly back, keeping the heels grounded.
– Track the knees over the second/third toe and avoid them caving inward.
– Hold the bar at chest height with mostly straight elbows; don’t curl or shrug it.
– Use the bar as a steady counterbalance, keeping its path smooth and controlled.
– Move smoothly without bouncing at the bottom, and reset your brace every rep.
Landmine Sissy Squat Beginner Introduction
In the landmine sissy squat, lifters use a barbell secured in a landmine attachment as front-loaded assistance for a knee-focused style of squat. The weight in front acts like a counterbalance, allowing a deep bend through the knees while the hips stay more forward and the upper body gently leans back. This setup places strong emphasis on the front of the thighs, with support from the calves, glutes, and core to keep the body steady throughout the motion.
Because the movement relies less on sitting the hips back, it highlights forward knee travel and a tall, consistent torso position. The anchored bar can make it easier to reach greater depth with a straight, well-organized back and even pressure through the feet. A smooth, unhurried rhythm, a stable bar path, and knees that line up with the direction of the toes all contribute to controlled reps that build strength, stability, and awareness through a large range of motion at the knees.