Landmine Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus, Hamstring
Secondary Muscles	Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus, Hamstring

Secondary Muscles

Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Landmine Squat Average Weight [1RM]

Level
Beg.	24 kg (52 lbs)	18 kg (40 lbs)
Nov.	52 kg (115 lbs)	32 kg (70 lbs)
Int.	94 kg (208 lbs)	50 kg (111 lbs)
Adv.	148 kg (327 lbs)	73 kg (161 lbs)
Pro	211 kg (466 lbs)	99 kg (217 lbs)

Level

Beg.

24 kg
(52 lbs)

18 kg
(40 lbs)

Nov.

52 kg
(115 lbs)

32 kg
(70 lbs)

Int.

94 kg
(208 lbs)

50 kg
(111 lbs)

Adv.

148 kg
(327 lbs)

73 kg
(161 lbs)

Pro

211 kg
(466 lbs)

99 kg
(217 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Landmine Squat Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	9	27	57	98	148
55	11	32	64	107	159
60	14	37	71	116	170
65	17	41	77	124	180
70	20	46	83	132	189
75	23	50	89	140	198
80	26	55	95	147	207
85	29	59	101	154	215
90	32	63	106	160	223
95	35	67	111	167	230
100	38	71	117	173	238
105	41	75	122	179	245
110	44	79	126	185	252
115	47	83	131	191	258
120	49	86	136	196	265
125	52	90	140	202	271
130	55	93	145	207	277
135	57	97	149	212	283
140	60	100	153	217	289

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	45	80	126	180
20	23	51	92	145	206
25	24	52	94	148	211
30	24	52	94	148	211
35	24	52	94	148	211
40	24	52	94	148	211
45	22	50	89	141	201
50	21	47	84	132	188
55	20	43	78	122	174
60	18	39	71	111	159
65	16	35	64	101	144
70	14	32	57	90	129
75	13	28	51	81	115
80	12	25	46	72	103
85	10	23	41	65	92
90	9	21	37	58	83

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	43	64	88
45	15	28	45	66	90
50	16	29	46	68	92
55	17	30	48	70	95
60	18	31	49	71	96
65	18	32	50	73	98
70	19	33	52	74	100
75	20	34	53	76	101
80	20	35	54	77	103
85	21	36	55	78	104
90	22	36	56	79	105
95	22	37	57	80	107
100	23	38	57	81	108
105	23	38	58	82	109
110	24	39	59	83	110
115	24	40	60	84	111
120	25	40	61	85	112

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	43	62	84
20	18	31	49	71	96
25	18	32	50	73	99
30	18	32	50	73	99
35	18	32	50	73	99
40	18	32	50	73	99
45	17	30	48	69	94
50	16	28	45	65	88
55	15	26	41	60	81
60	14	24	38	55	74
65	12	22	34	50	67
70	11	19	31	45	60
75	10	17	27	40	54
80	9	16	25	36	48
85	8	14	22	32	43
90	7	13	20	29	39

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-105 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Landmine Squat Average Weight [1RM]

Landmine Squat Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	9	27	57	98	148
55	11	32	64	107	159
60	14	37	71	116	170
65	17	41	77	124	180
70	20	46	83	132	189
75	23	50	89	140	198
80	26	55	95	147	207
85	29	59	101	154	215
90	32	63	106	160	223
95	35	67	111	167	230
100	38	71	117	173	238
105	41	75	122	179	245
110	44	79	126	185	252
115	47	83	131	191	258
120	49	86	136	196	265
125	52	90	140	202	271
130	55	93	145	207	277
135	57	97	149	212	283
140	60	100	153	217	289

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	45	80	126	180
20	23	51	92	145	206
25	24	52	94	148	211
30	24	52	94	148	211
35	24	52	94	148	211
40	24	52	94	148	211
45	22	50	89	141	201
50	21	47	84	132	188
55	20	43	78	122	174
60	18	39	71	111	159
65	16	35	64	101	144
70	14	32	57	90	129
75	13	28	51	81	115
80	12	25	46	72	103
85	10	23	41	65	92
90	9	21	37	58	83

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	43	64	88
45	15	28	45	66	90
50	16	29	46	68	92
55	17	30	48	70	95
60	18	31	49	71	96
65	18	32	50	73	98
70	19	33	52	74	100
75	20	34	53	76	101
80	20	35	54	77	103
85	21	36	55	78	104
90	22	36	56	79	105
95	22	37	57	80	107
100	23	38	57	81	108
105	23	38	58	82	109
110	24	39	59	83	110
115	24	40	60	84	111
120	25	40	61	85	112

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	43	62	84
20	18	31	49	71	96
25	18	32	50	73	99
30	18	32	50	73	99
35	18	32	50	73	99
40	18	32	50	73	99
45	17	30	48	69	94
50	16	28	45	65	88
55	15	26	41	60	81
60	14	24	38	55	74
65	12	22	34	50	67
70	11	19	31	45	60
75	10	17	27	40	54
80	9	16	25	36	48
85	8	14	22	32	43
90	7	13	20	29	39

BW	Beg.	Nov.	Int.	Adv.	Pro
50	9	27	57	98	148
55	11	32	64	107	159
60	14	37	71	116	170
65	17	41	77	124	180
70	20	46	83	132	189
75	23	50	89	140	198
80	26	55	95	147	207
85	29	59	101	154	215
90	32	63	106	160	223
95	35	67	111	167	230
100	38	71	117	173	238
105	41	75	122	179	245
110	44	79	126	185	252
115	47	83	131	191	258
120	49	86	136	196	265
125	52	90	140	202	271
130	55	93	145	207	277
135	57	97	149	212	283
140	60	100	153	217	289

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	45	80	126	180
20	23	51	92	145	206
25	24	52	94	148	211
30	24	52	94	148	211
35	24	52	94	148	211
40	24	52	94	148	211
45	22	50	89	141	201
50	21	47	84	132	188
55	20	43	78	122	174
60	18	39	71	111	159
65	16	35	64	101	144
70	14	32	57	90	129
75	13	28	51	81	115
80	12	25	46	72	103
85	10	23	41	65	92
90	9	21	37	58	83

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	43	64	88
45	15	28	45	66	90
50	16	29	46	68	92
55	17	30	48	70	95
60	18	31	49	71	96
65	18	32	50	73	98
70	19	33	52	74	100
75	20	34	53	76	101
80	20	35	54	77	103
85	21	36	55	78	104
90	22	36	56	79	105
95	22	37	57	80	107
100	23	38	57	81	108
105	23	38	58	82	109
110	24	39	59	83	110
115	24	40	60	84	111
120	25	40	61	85	112

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	43	62	84
20	18	31	49	71	96
25	18	32	50	73	99
30	18	32	50	73	99
35	18	32	50	73	99
40	18	32	50	73	99
45	17	30	48	69	94
50	16	28	45	65	88
55	15	26	41	60	81
60	14	24	38	55	74
65	12	22	34	50	67
70	11	19	31	45	60
75	10	17	27	40	54
80	9	16	25	36	48
85	8	14	22	32	43
90	7	13	20	29	39

BW	Beg.	Nov.	Int.	Adv.	Pro
50	9	27	57	98	148
55	11	32	64	107	159
60	14	37	71	116	170
65	17	41	77	124	180
70	20	46	83	132	189
75	23	50	89	140	198
80	26	55	95	147	207
85	29	59	101	154	215
90	32	63	106	160	223
95	35	67	111	167	230
100	38	71	117	173	238
105	41	75	122	179	245
110	44	79	126	185	252
115	47	83	131	191	258
120	49	86	136	196	265
125	52	90	140	202	271
130	55	93	145	207	277
135	57	97	149	212	283
140	60	100	153	217	289

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	45	80	126	180
20	23	51	92	145	206
25	24	52	94	148	211
30	24	52	94	148	211
35	24	52	94	148	211
40	24	52	94	148	211
45	22	50	89	141	201
50	21	47	84	132	188
55	20	43	78	122	174
60	18	39	71	111	159
65	16	35	64	101	144
70	14	32	57	90	129
75	13	28	51	81	115
80	12	25	46	72	103
85	10	23	41	65	92
90	9	21	37	58	83

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	43	64	88
45	15	28	45	66	90
50	16	29	46	68	92
55	17	30	48	70	95
60	18	31	49	71	96
65	18	32	50	73	98
70	19	33	52	74	100
75	20	34	53	76	101
80	20	35	54	77	103
85	21	36	55	78	104
90	22	36	56	79	105
95	22	37	57	80	107
100	23	38	57	81	108
105	23	38	58	82	109
110	24	39	59	83	110
115	24	40	60	84	111
120	25	40	61	85	112

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	43	62	84
20	18	31	49	71	96
25	18	32	50	73	99
30	18	32	50	73	99
35	18	32	50	73	99
40	18	32	50	73	99
45	17	30	48	69	94
50	16	28	45	65	88
55	15	26	41	60	81
60	14	24	38	55	74
65	12	22	34	50	67
70	11	19	31	45	60
75	10	17	27	40	54
80	9	16	25	36	48
85	8	14	22	32	43
90	7	13	20	29	39