Landmine Rear Foot Elevated Split Squats

Posted on by Ben Bruno

I’ve written in past about using the landmine for a variety of lower body exercises such as reverse lunges, valslide reverse lunges, and sliding single leg RDLs.

Add another awesome one to the list: rear foot elevated split squats (aka. Bulgarian split squats).

Here is a video of one of my 16 year old hockey players making them look insanely easy.

Take my word for it though, these are really freakin’ tough. This kid is a tank, as evidenced by him crushing 210×11 (with more in the tank) a few weeks prior.

The landmine is great because it allows for offset contralateral loading with far greater loading potential than you have using dumbbells. Besides the obvious point that most gyms won’t have dumbbells much over 100 pounds, using the landmine just feels more comfortable and stable. You’ll have to try it to see what I mean.

Offset loading is great because it increases the glute recruitment while also helping to build tremendous core and hip stability.

Another benefit of this exercise, which I actually didn’t think of until recently, is that allows you to get a training effect with sizeable loads in the presence of a hand injury. I actually had the boy in the video above do these because he injured his left thumb, so that’s something to keep in mind if you (or a client, if you happen to be a coach or trainer) run into a similar situation.

If you’ve been using rear foot elevated split squats and are looking for a variation and/or progression, give these a try.

Remember to please subscribe to my You Tube page for more video demonstrations.

Also, don’t forget to check out Chad Waterbury’s new book on High Frequency Training while it’s on sale for 50% off, which I wrote more about here. It’s only on sale through Saturday, so if you think you might be interested check it out soon.

Finish the week strong!

  • Jeff

    Going to give this a try tomorrow. Great twist on a brutally effective exercise.

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  • Donald Gillmore

    I came up with this variation on my own, looking for ways to hit my legs hard while keeping the hip angle from going below 90 degrees. I hurt my left hip following an aggressive program emphasizing posterior chain. After battling it for awhile, I’ve decided only to include hip-pain-free movements in my program.

    Today I tried it for the first time, and didn’t experience hip pain at the bottom of the movement as I do with barbell rear foot elevated split squats, or any other squat variation I’ve tried. The landmine configuration keeps the torso more upright due to the placement of the weight relative to the body.

    An additional benefit for cyclists is the arc described by the barbell end, which resulted in, for me at least, a familiar quad burn.