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 didn’t skip leg day. Unlike 98% of commercial gym bros.

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Why Landmine Leg Day?

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

• Hamstrings that pop

• Glutes you could rest a protein shake on

…using just a landmine setup?

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

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The Landmine Leg Day Setup

• Total Time: 45–55 minutes

• Sets per Movement: 3–4

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

• Rest: 60–90 seconds (or however long it takes you to regret starting)

• Split: Full posterior and anterior chain every session

• Equipment Needed: Landmine, plates, and probably some grit

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The Exercises

1. Landmine Front Squats (Offset or Goblet)

A quad burner with built-in core destruction.

Why it works: Same upright torso benefits as barbell front squats—but with more core demand and zero spinal compression. Plus, your wrists won’t hate you.

• 4 sets of 10–12

• Keep elbows high, quads forward. Regret immediate.

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2. Landmine Reverse Lunges

Because no one respects you until you master these.

Why it works: Glutes, quads, hams, stabilizers—they all suffer. Plus, unilateral training = more balance, fewer injuries, and pants that fit weird.

• 3 sets of 8–10 per leg

• Bar in the opposite hand of the lead leg. Smile through the pain.

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3. Landmine Hack Squat (Heels Elevated)

For quad isolation that hits different.

Why it works: Heels-elevated landmine squats let you go full knees-over-toes mode and blast your quads like they owe you money.

• 3 sets of 15

• Use a wedge or plates under your heels. Depth is mandatory.

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4. Landmine Romanian Deadlifts (Single or Double Arm)

Your hamstrings called—they want this smoke.

Why it works: A deep hamstring stretch + glute smash session without needing to load 400 pounds on a bar.

• 4 sets of 10

• Control the eccentric. No bounce. No excuses.

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5. Landmine Belt Squats

Back relief + leg overload = the holy grail.

Why it works: Heavy leg loading without crushing your spine. Ego check included.

• 3 sets of 12–15

• Push through mid-foot. Cry if you need to.

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6. Landmine Curtsy or Lateral Lunges

A savage way to hit the glute med and adductors.

Why it works: Targets stabilizers and knee-friendly muscles your squats ignore. Expect weird soreness tomorrow.

• 3 sets of 10 per side

• Slow, controlled, tension-packed.

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7. Landmine Hamstring Curl / Nordic Regression

This is the part where you question your life decisions.

Why it works: Most people neglect hamstring knee-flexion strength. This fixes that and keeps you sprint-proof.

• 2 sets of 8–10 (or failure)

• Slider or towel under feet. Hips extended. Zero excuses.

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Finisher: Landmine Sissy Squat Hold or Pulse Reps

Your quads are already wrecked—let’s finish the job.

Why it works: Max tension, zero mercy. Quads on fire in 30 seconds flat.

• 2 sets of 30-second holds or 20 pulses

• Good luck walking tomorrow.

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Final Takeaway

You don’t need a Smith machine, leg extensions, or 12 variations of leg press to obliterate your lower body.

You need:

• A landmine setup

• A little creativity

• A twisted sense of fun

This is how you build tree trunks—one brutal, off-balance, glute-smashing rep at a time. Bonus: your core, grip, and coordination get dragged along for the ride.

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PS: Take It Next Level

Want to take your landmine workouts to barbarian-level?

Check out the Edge Landmine Bar—the cleanest, smoothest, most savage setup in the game.

Mount it anywhere. Lift everything. Cry later. (Except on leg day—that’s immediate.)