Landmine Goblet Bulgarian Split Squat

Instructions for proper form

1. Set up the landmine by placing one end into a corner or a landmine attachment. Load a weight plate on the other end. 2. Stand facing the landmine, take a step back, and position yourself in a staggered stance with your rear foot elevated on a bench. 3. Hold the end of the barbell in a goblet grip, with both hands under the bar, close to your chest. 4. Keep your chest up, shoulders back, and core engaged. 5. Bend your front knee and lower your hips towards the ground, allowing your back knee to drop toward the floor. 6. Ensure that your front knee remains in line with your toes and does not extend past them. 7. Push through your front heel to return to the starting position. 8. Repeat for the desired number of reps before switching legs.

Common mistakes to avoid

1. Letting the front knee collapse inward rather than keeping it aligned with the toes. 2. Leaning too far forward which can strain the lower back. 3. Not using a full range of motion and cutting the squat short. 4. Placing too much weight too soon or not maintaining core stability.

Benefits

Specific benefits of the exercise

1. Targets and strengthens the quadriceps effectively. 2. Improves single-leg stability and flexibility. 3. Enhances core strength due to the requirement to stabilize the body during the movement.

Expected results and timeframe

With regular training 2-3 times a week, expect improved quad strength, balance, and lower body stability in about 4-8 weeks. Visible muscle definition may take longer, depending on your diet and overall fitness routine..

Who this exercise is best for

This exercise is best for intermediate to advanced fitness enthusiasts focusing on lower body strength and stability. It’s also beneficial for athletes looking to improve their unilateral strength and balance.

Scientific studies supporting its effectiveness

Studies have shown that single-leg exercises like split squats activate more muscle fibers and help improve overall balance and coordination compared to conventional bilateral squats. This is supported by various research published in sources such as the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

1. Perform a standard Bulgarian split squat without the landmine or added weight. 2. Use a lower bench for your rear foot elevation. 3. Hold onto a wall or sturdy structure for balance.

Advanced progressions

1. Add a barbell for additional resistance while performing the exercise. 2. Introduce pauses at the bottom of the squat for increased time under tension. 3. Perform with a front squat variation for an added core challenge.

Integrations

Complementary exercises

Complement this exercise with leg presses, lunges, and calf raises to develop overall lower body strength.

Super set recommendations

Super set with a back squat or Romanian deadlift to intensify your lower body workout.

Sample workout routines

Combine with exercises like squats, deadlifts, and leg extensions in a leg workout routine. For example, Landmine Goblet Bulgarian Split Squats followed by back squats and leg curls.

Exercise combinations

Combine with exercises targeting different muscle groups, like push-ups or bent-over rows, for a full-body workout.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up and before fatigue sets in during your leg workout, ideally as one of the primary movement exercises to maximize strength gains.