Landmine Goblet Split Squat

Instructions for proper form

1. Start by placing one end of the barbell into a landmine attachment or secure it in a corner. 2. Stand facing the barbell, with your feet shoulder-width apart. 3. Grip the end of the barbell with both hands in a goblet position at chest height. 4. Engage your core and keep your chest up as you step back with one foot into a split squat position. 5. Lower your body by bending both knees until your back knee just above the ground. 6. Push through the front foot to return to the starting position. 7. Switch legs and repeat the movement.

Common mistakes to avoid

1. Allowing the front knee to cave inward. 2. Leaning too far forward instead of keeping an upright torso. 3. Not engaging the core, leading to instability. 4. Lifting the back heel off the floor instead of keeping it planted.

Benefits

Specific benefits of the exercise

1. Strengthens the quadriceps and improves lower body stability. 2. Enhances core engagement during the movement. 3. Promotes balance and coordination.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect increased strength and muscle tone in the quadriceps within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to strengthen their lower body, athletes needing improved balance, or anyone aiming to enhance functional fitness.

Scientific studies supporting its effectiveness

Research has shown that knee-dominant exercises like squats and split squats significantly activate the quadriceps, resulting in improved strength and muscle hypertrophy.

Variations

Beginner modifications

1. Perform a split squat without weight for balance practice. 2. Use a lighter weight to master form before progressing. 3. Elevate the front foot on a small step to reduce strain.

Advanced progressions

1. Add a pause at the bottom of the squat to increase time under tension. 2. Incorporate a twist at the top to engage the core further.

Integrations

Complementary exercises

Goblet squats, lunges, and leg presses can complement this exercise to enhance lower body strength.

Super set recommendations

Pair the Landmine Goblet Split Squat with Romanian Deadlifts or Dumbbell Rows for an effective superset to target both lower and upper body.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Landmine Goblet Split Squat: 3 sets of 8-12 reps per leg. 3. Goblet Squats: 3 sets of 10-15 reps. 4. Core work (Planks or Russian Twists): 3 sets of 30 seconds. 5. Cool-down: Static stretching.

Exercise combinations

Combine this exercise with upper body movements like push-ups or bench presses for a full-body workout.

Best time to do this exercise in your workout

Incorporate the Landmine Goblet Split Squat in the lower body section of your workout routine, ideally after a thorough warm-up, to focus on strength and stability.