Legs
Landmine Goblet Squat
A joint-friendly squat variation that emphasizes core stability and upright torso positioning for stronger legs.
How to perform.
Follow the sequence — setup is half the lift.
Load one end of the barbell into a landmine attachment and stand facing the weighted end with your feet shoulder-width apart.
Cup the end of the barbell sleeve with both hands at chest height, keeping your elbows tucked and a slight lean into the bar.
Inhale and engage your core as you sit your hips back and down, keeping your chest upright and your weight centered over your mid-foot.
Lower your body until your thighs are at least parallel to the floor or as deep as your mobility allows without rounding your lower back.
Exhale and drive through your heels to return to the starting position, maintaining tension in your legs and core throughout the movement.
Lock out your hips at the top of the movement without arching your spine backward.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning too far forward away from the bar
- Allowing the knees to cave inward during the descent
- Curving the lower back at the bottom of the squat
- Holding the bar too low against the stomach instead of the chest
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.