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Quadriceps · Beginner

Landmine Single Arm Split Squat

Stationary unilateral squat developing leg strength and anti-rotation control with landmine loading.

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Landmine Single Arm Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Landmine

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the landmine end at one shoulder and establish a balanced split stance.
  2. 02Brace the trunk, keep the chest tall, and distribute most of the effort through the front leg.
  3. 03Lower straight down until both knees bend through the deepest controlled range.
  4. 04Press through the front foot to stand while preventing the landmine from pulling the torso sideways.
  5. 05Complete the repetitions before changing the stance and pressing side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLandmine Reverse LungeRelated variationLandmine Single Arm Reverse Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteAlternating Sandbag Front-Rack Forward Lunge

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