If I Could Only Use a Landmine for Lower Body Training—This Is How I’d Wreck My Legs

This one’s for the brave souls who don’t skip leg day.
Unlike 98% of commercial gym bros.

---

Let’s not sugarcoat it: most people treat leg day like a dentist appointment—necessary, but avoided until it hurts to live.

But what if I told you that you could build:

• Quads that rip jeans

• Hams that pop like a drumline

• And glutes strong enough to rest a protein shake on

…using just a Landmine setup?

No leg press. No hack squat machine. Just a barbell, a corner, and your willingness to suffer gloriously.

---

The Setup:

• Total Time: 45–55 minutes

• Sets per Movement: 3–4

• Reps: 8–15 (depending on the movement)

• Rest: 60–90 seconds (or the time it takes to regret starting)

• Split: Full anterior + posterior chain every session

• Gear: Landmine, plates, and probably a little grit

---

1. Landmine Front Squats (Offset or Goblet)

A quad burner with built-in core destruction.

This is everything you love about front squats—minus the wrist pain and spinal compression.

• Why it works: Upright torso, deep quad activation, serious core involvement

• How to do it: Keep elbows high and drive those quads forward

• Prescription: 4 sets of 10–12

• Warning: Regret is immediate. Satisfaction is delayed—but worth it.

---

2. Landmine Reverse Lunges

Because no one respects your legs until you can do these properly.

These torch your glutes, quads, hamstrings, and stabilizers. Plus, unilateral training builds balance and fights off injury like a champ.

• How to do it: Bar in the opposite hand of the working leg

• Prescription: 3 sets of 8–10 per leg

• Bonus Tip: Smile through the pain. People will worry.

---

3. Landmine Hack Squat (Heels Elevated or Flex Wedge)

For quad isolation that hits different.

If you’ve never done heels-elevated Landmine squats, prepare to feel every fiber of your rectus femoris scream for mercy.

• Why it works: Full knees-over-toes movement = joint-friendly quad domination

• Prescription: 3 sets of 15

• Pro Tip: Depth isn’t optional. Wedges or plates under the heels are.

---

4. Landmine Romanian Deadlifts (Single or Double Arm)

Your hamstrings called—they want this smoke.

Posterior chain gold. The stretch, the control, the glute activation—you’ll never look at a barbell the same again.

• How to do it: Keep spine neutral and control the tempo

• Prescription: 4 sets of 10

• Rule: No bouncing. No excuses.

---

5. Landmine Belt Squats

Back relief + leg overload = the holy grail.

Perfect for those who want to hammer their legs without crushing their spine. Belt squats are humbling and effective.

• How to do it: Loop your belt through the bar or a loading pin

• Prescription: 3 sets of 12–15

• Cue: Push through your mid-foot and try not to cry.

---

6. Landmine Curtsy or Lateral Lunges

A savage way to hit glute med, adductors, and stabilizers.

These target muscles your squat skips—aka your secret weapon for bulletproof knees and balanced glutes.

• Prescription: 3 sets of 10 per leg

• Tips: Slow down. Keep tension. Embrace the weird soreness tomorrow.

---

7. Landmine Hamstring Curl / Nordic Regression

This is where you question your life decisions.

Knee-flexion hamstring strength is rare—and this move builds it fast. Get ready to humble yourself in front of gym mirrors.

• How to do it: Use sliders or towels. Keep hips extended.

• Prescription: 2 sets of 8–10 (or until failure)

• Result: Stronger, more resilient hamstrings that don’t tear when you sprint.

---

Finisher: Landmine Sissy Squat Hold or Pulse Reps

Your quads are already wrecked. Let’s make sure they remember it.

This is your burnout. Maximum tension. Minimum movement. Unapologetic quad brutality.

• Prescription: 2 sets of 30-second holds or 20 pulse reps

• Side Effects: Waddling for 48–72 hours.

---

Final Takeaway:

You don’t need a $10,000 gym, a dozen machines, or a squat rack that looks like a transformer to obliterate your lower half.

What you do need:

• Creativity

• A landmine setup

• And a twisted sense of fun

This is how you build tree trunks—one brutal, off-balance, glute-smashing rep at a time.

Your grip, your core, your balance? They’re getting a free ride on the gain train too.

---

PS:

Wanna take your landmine training to barbarian level?
Check out the Edge Landmine Bar — the cleanest, smoothest, and most savage setup in the game.

Mount it anywhere.
Lift everything.
Cry later. (On leg day, that’s immediate.)

---

#LegDayRevenge #LandmineTraining #NoExcusesJustSoreness #TrainSavage #GlutesForDays #ExponentEdge #BuiltDifferent