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Landmine Split Squat to Press

  • Intermediate
  • Landmine
  • Quadriceps · Hamstrings · Glutes · Shoulders

Setup instructions

1) Use the landmine attachment to anchor a barbell on the floor - load your weight to the other side.

2) Grab the end of the barbell with your right hand and rest it near your shoulder - elbow bent.

3) With your left leg, take a step forward (about a foot or two). With the right foot, bring the heel up from the floor. The front of the foot should be in contact at all times to give a stable split stance. You won't move from this position.

Perform instructions

1) Bend both knees so your left knee is slightly above a 90 degree angle and your right is lower to the ground - the left knee shouldn’t track over the toe and the right should be hovering above the ground.

2) Press into your left heel and drive up so the legs are extended. Push the bar away from you when you're up.

3) Pause for a second and lower back to the starting position.

4) Repeat.

Note: At the end point, you're aiming to lean slightly forward. Think of a straight line between your extended arm and back leg.

Anatomy