A Hidden Weapon in Soccer Strength Training
In the world of soccer, explosive movement matters. Players need strength, balance, and stability. One exercise offers all three: the landmine squat.
While traditional barbell squats still hold value, the landmine version brings unique benefits. It combines resistance with a guided motion. That makes it safer for beginners and just as effective for seasoned athletes.
This article breaks down why landmine squats should be part of every soccer player’s routine.
What Are Landmine Squats?
Landmine squats use a barbell anchored at one end. You hold the other end in front of you, close to your chest. Then, you squat as you would normally—but with more control and a slightly different range of motion.
The movement feels natural. It guides the body into proper alignment. That’s especially helpful for players with limited mobility or previous injuries.
Why Soccer Players Should Care
Soccer demands lower-body power. Whether you're sprinting, tackling, or shielding the ball, you need strength. Landmine squats help build it in a balanced and safe way.
Let’s explore how.
Core Engagement on Every Rep
Unlike back squats, landmine squats force you to engage your core from start to finish. The offset bar position naturally pulls you forward. Your abs must work to resist that pull.
This type of core activation directly benefits soccer players. It translates to better posture on the field, stronger ball shielding, and improved sprint mechanics.
Joint-Friendly Mechanics
Soccer players often battle knee or hip strain. Fortunately, landmine squats reduce joint stress. The angle of the bar allows for a more upright torso. That puts less pressure on the lower back and knees.
Athletes with knee pain often find landmine squats more comfortable than barbell squats. And with less pain, you can train harder and recover faster.
Perfect for Single-Leg Variations
Balance is key in soccer. Players push off one foot constantly—cutting, jumping, and kicking. Landmine squats easily adapt to single-leg versions.
Try a landmine split squat or landmine Bulgarian squat. Both target each leg individually. They improve symmetry, strength, and balance—three traits every soccer player needs.
These unilateral movements also reduce the risk of imbalances. And fewer imbalances mean fewer injuries.
A Smart Progression Tool
For younger or newer players, barbell back squats can be intimidating or even risky. Landmine squats offer a safer alternative. The guided path helps with stability, while still loading the legs effectively.
As strength and confidence build, players can progress to more complex squat patterns. But landmine squats always provide a solid foundation.
Even professionals use them during rehab or light training days.
Adding Explosiveness with Speed Variants
Want to move faster? Landmine squats can help with that too. By adding tempo or power-focused reps, players can train for speed and explosiveness.
Try landmine squat jumps. Load the bar lightly, descend quickly, and explode up. It builds the power you need for sprinting and vertical jumps.
Unlike barbell jumps, the landmine setup makes these explosive reps safer. You stay balanced and reduce joint strain.
Sample Routine for Soccer Players
Here’s a basic sample for integrating landmine squats into your week:
Day 1: Strength Focus
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Landmine Front Squat: 4 sets x 6 reps
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Landmine Split Squat: 3 sets x 8 reps per leg
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Core: Landmine Rotations – 3 sets x 10 reps
Day 2: Power Focus
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Landmine Squat Jumps: 4 sets x 5 reps
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Landmine Lateral Lunge: 3 sets x 6 reps each side
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Core: Standing Press with Twist – 3 sets x 8 reps
This mix targets strength, power, and balance. Always warm up first and use proper form.
Technique Tips for Better Results
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Keep the bar close to your chest.
This protects your back and keeps the movement stable. -
Push through your heels.
Engage your glutes and avoid knee collapse. -
Stay tall.
Maintain an upright torso throughout each rep. -
Control the descent.
Don’t rush. Time under tension builds muscle. -
Drive with intent.
Whether it's a strength or power day, apply force with every push.
Equipment You’ll Need
To perform landmine squats, you need:
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A landmine attachment (or anchor the barbell into a corner)
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An Olympic barbell
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Weight plates (optional, based on your strength level)
Many gyms already have landmine stations. If not, a basic landmine attachment is affordable and fits into most home setups.
Variations to Keep Things Fresh
Once you’ve mastered the basic landmine squat, try these variations:
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Landmine Goblet Squat: Hold the bar lower for deeper hip activation.
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Landmine Curtsy Lunge: Great for glutes and lateral movement.
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Landmine Hack Squat: Lean back slightly and focus on quads.
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Landmine Cossack Squat: Improve mobility and lateral power.
Each variation targets different angles and muscles. Rotate them through your cycle for complete development.
Common Mistakes to Avoid
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Leaning too far forward.
Keep your chest tall and core tight. -
Using too much weight too soon.
Focus on form first. Progress gradually. -
Letting knees cave inward.
Keep them in line with your toes. -
Skipping single-leg work.
Balance matters. Always train both sides.
Conclusion: Power Built from the Ground Up
Landmine squats offer a simple yet powerful tool for soccer players. They build strength, improve posture, and enhance explosiveness. And with lower joint stress, they keep you healthy long-term.
In a game where every stride and tackle counts, better training means better performance. Add landmine squats to your routine—and feel the difference on the pitch.
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