Landmine Goblet Squat

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding the landmine attachment in both hands at chest level in a goblet grip. 2. Keep your elbows tucked close to your body. 3. Engage your core, keeping your back straight and chest up. 4. Initiate the squat by bending your knees and pushing your hips back as if sitting into a chair. 5. Lower yourself until your thighs are parallel to the ground or as low as your flexibility allows while maintaining form. 6. Press through your heels to return to the starting position, keeping the landmine close to your body.

Common mistakes to avoid

1. Allowing the knees to collapse inwards instead of tracking over the toes. 2. Lifting the heels off the ground. 3. Leaning forward excessively, which can strain the back. 4. Losing neutral spine position.

Benefits

Specific benefits of the exercise

The landmine goblet squat targets the quadriceps effectively while also engaging the core and improving overall lower body strength. It helps build stability and balance as you maintain form throughout the squat.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect visible improvements in quadriceps definition and overall lower body strength within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners to intermediate trainees looking to strengthen their lower body while focusing on form and stability, as well as those who may have difficulties performing traditional squats.

Scientific studies supporting its effectiveness

Studies have shown that squat variations like the goblet squat promote muscle hypertrophy and strength gains in the quadriceps, benefiting overall athletic performance and functional movements.

Variations

Beginner modifications

If you’re new, reduce the weight on the landmine or perform the squat without weight to master the form. You can also perform the squat onto a bench or box to help with depth control.

Advanced progressions

To progress, increase the weight on the landmine, perform the squat with one leg by elevating one foot on a platform, or add a pause at the bottom of the squat before standing up.

Integrations

Complementary exercises

Integrate lunges, leg presses, or deadlifts for a balanced lower-body routine. Core exercises such as planks or Russian twists can also be complementary to enhance stability.

Super set recommendations

Superset the landmine goblet squat with a complementary exercise such as push-ups or bent-over rows to target different muscle groups while maximizing workout efficiency.

Sample workout routines

A sample workout can include: 1. Landmine Goblet Squats: 3 sets of 10-12 reps 2. Lunges: 3 sets of 12 reps per leg 3. Glute Bridges: 3 sets of 15 reps 4. Plank: hold for 30-60 seconds.

Exercise combinations

Combine the landmine goblet squat with kettlebell swings for a dynamic lower body workout, or pair it with upper body exercises like overhead presses to create an efficient full-body routine.

Best time to do this exercise in your workout

Incorporate the landmine goblet squat during the strength training portion of your workout, preferably after your warm-up and before isolation exercises to maximize energy levels and performance.