Is the landmine goblet squat better than a barbell back squat?

It is not necessarily better, but it is often safer for beginners or those with back pain. The front-loaded position allows for a more upright torso, reducing shear force on the lumbar spine.

How heavy should I go with this exercise?

Start with just the weight of the barbell to master the arc of the movement. Increase weight progressively as long as you can maintain a tall chest and full range of motion.

What if I do not have a landmine attachment?

You can wedge the empty end of the barbell into a corner, ideally using a towel or a heavy sandbag to protect the wall and stabilize the pivot point.

Landmine Goblet Squat Guide: Form, Benefits, and Tips

Learn how to perform the landmine goblet squat with perfect form to build quadriceps strength and improve core stability with our expert guide.

How to Perform

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

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

Primary movers

Quadriceps

Stabilizers

Glutes
Adductors
Core
Upper Back

Related Guides

Quadriceps · Legs