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Landmine Sumo Squat

Adductors Tier C for Adductors Landmine Compound Push
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3sets
12-15reps
60srest
~6.1kcal/min

How to do it

Muscles worked

Secondary
GlutesQuadriceps

Secondary muscles help but are not the main target

See the full tier list · Adductors

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inInner thighs

Front thighs and glutes; the deeper you go, the more the glutes stretch at the bottom.

Key cue (the coach says it during the set)“Knees follow the toes, chest up, push the floor away.”

Tempo · Down 3 s · pause 1 · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backLeaning too far forward or rounding at the bottom. Brace before descending, keep the chest up, go only as deep as your back stays neutral.
  • Feel it in KneesKnees caving in or heels lifting. Push the knees out over the toes, keep weight mid-foot, control the descent.
  • Feel it in Front thighsAll thighs, no glutes? Sit the hips back a little more and push through the heels.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Hold the end of the bar at your chest and lean slightly into it as you squat.
  • A wide stance with toes turned out recruits more inner thigh and glutes.
  • Point your knees exactly where your toes point.
  • Widen or narrow your stance until you can reach depth with a tall chest.

Common mistakes

  • Letting the heels lift or the knees collapse inward.

Breathing

Inhale as you lower, exhale as you rise.

Equipment needed

Landmine
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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