The Landmine Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves performing a squat movement while holding one end of a barbell secured in a landmine attachment or anchored in a corner.

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Here's how to perform a Landmine Squat:

1. Start by placing a barbell into a landmine attachment or securing one end of the barbell in the corner of a room. If using a landmine attachment, ensure it is stable and properly anchored.
2. Stand facing the barbell with your feet shoulder-width apart or slightly wider. Position yourself with the barbell slightly in front of your body.
3. Grasp the free end of the barbell with both hands, bringing it up to your chest and holding it securely against your body.
4. Engage your core, keep your chest up, and maintain a neutral spine throughout the exercise.
5. Begin the movement by initiating a squat, pushing your hips back and bending your knees. As you lower your body, allow the barbell to slide down your torso and rest against your upper thighs.
6. Continue descending until your thighs are parallel to the ground or slightly below, while maintaining a flat back and keeping your knees in line with your toes.
7. Pause briefly at the bottom of the squat, then drive through your heels to push your body back up to the starting position.
8. As you ascend, keep the barbell against your body, ensuring it remains stable and secure.
9. Repeat for the desired number of repetitions.

Tips for performing the Landmine Squat:

• Keep your feet firmly planted on the ground throughout the exercise, distributing the weight evenly between both feet.
• Focus on pushing your hips back and maintaining a vertical torso as you squat, rather than allowing your chest to collapse forward.
• Engage your core muscles to stabilize your spine and maintain balance during the movement.
• Avoid allowing your knees to collapse inward; instead, keep them in line with your toes throughout the squat.
• Control the descent and ascent of the squat, avoiding any sudden or jerky movements.
• Start with lighter weights to ensure proper form and gradually increase the weight as you become comfortable and confident.
• If you don't have access to a landmine attachment, you can use a barbell securely anchored in a corner or place the barbell inside a heavy object, like a sandbag, to create a stable pivot point.
• As always, listen to your body and stop immediately if you experience any pain or discomfort.

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