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How to Do Landmine Split Squats | Movement Breakdown

Landmine Split Squats

Split squats, also known as stationary lunges, are a unilateral lower body exercise that primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core muscles for stability.

How to Do Split Squats

To perform split squats, you typically start in a split stance with one foot forward and the other foot positioned behind you. Keep your chest up, shoulders back, and engage your core. Lower your body by bending your front knee and lowering your back knee towards the ground. Make sure your front knee does not extend beyond your toes. Push through your front foot and return to the starting position. Repeat the movement for the desired number of repetitions before switching legs.

    If you are looking for an alternative to split squats, you can try lunges or Bulgarian split squats. Lunges are similar to split squats but involve moving forward or backward. Bulgarian split squats, on the other hand, require elevating the back foot on a bench or platform, which increases the range of motion and intensity.

    A landmine is a versatile piece of equipment used in strength training that consists of a metal sleeve attached to one end of a barbell. The other end of the barbell is secured, allowing for various exercises to be performed with a rotational or pressing movement. To set up a landmine, insert one end of the barbell into the sleeve and secure it using weight plates or a landmine attachment. Make sure the landmine is stable and won't move during the exercise.

    Primary Benefits of Split Squats

    1. Leg strength and muscle development: Split squats target the quadriceps, hamstrings, glutes, and calves, helping to increase leg strength and muscle size.
    2. Balance and stability: Since split squats are performed unilaterally, they challenge your balance and stability, which can improve overall coordination and reduce muscle imbalances.
    3. Core engagement: Split squats require core stabilization to maintain balance as you have 80% of your weight on one leg. Leading to improved core strength and stability.
    4. Joint-friendly: Split squats are a low-impact exercise that puts less stress on the joints compared to traditional squats or lunges due to the lower amounts of weight needed to hit the same intensity.

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