The Landmine Split Squat with the front foot elevated is a challenging lower-body exercise that targets the quadriceps, hamstrings, and glutes while also incorporating stability and balance elements. By elevating the front foot, this variation increases the range of motion and places additional emphasis on the front leg, contributing to muscular development and functional strength.
Muscles Targeted:
- Primary: Quadriceps, Hamstrings, Glutes
- Secondary: Calves, Core (Stabilizers)
Equipment Needed:
- Landmine Attachment
- Barbell
- Step or Platform (for front foot elevation)
- Weight Plates
Exercise Description:
- Setup: Position a barbell in the landmine attachment and load it with an appropriate weight. Place a step or platform a short distance behind you for the front foot elevation.
- Front Foot Placement: Stand facing away from the landmine with the elevated platform behind you. Lift your front foot and place it on the elevated surface, ensuring a stable and comfortable position.
- Barbell Grip: Grasp the barbell with both hands, palms facing in, and position it securely in the landmine attachment.
- Split Stance: Take a step forward with your back foot, creating a split stance. Ensure your feet are at a suitable distance apart to maintain balance and stability.
- Squat Descent: Lower your body by bending both knees, allowing the back knee to approach the ground. Ensure the front knee is directly above the ankle, forming a 90-degree angle.
- Squat Ascent: Push through the front foot to return to the starting position, fully extending the hip and knee of the front leg.
- Repeat: Perform the desired number of repetitions on one leg before switching to the other leg. Maintain control throughout the movement.
Tips:
- Choose a challenging yet manageable weight for the barbell.
- Focus on maintaining an upright torso throughout the exercise.
- Ensure stability and control during the front foot elevation.
Benefits:
- Targets the quadriceps, hamstrings, and glutes for comprehensive lower-body development.
- Incorporates stability and balance elements, engaging core muscles.
- Enhances unilateral leg strength and functional movement patterns.
Incorporate the Landmine Split Squat with Front Foot Elevated into your leg workout to add variety, challenge your muscles, and promote balanced lower-body strength.
