Landmine 180
Learn how to do the Landmine 180 with proper form and technique. This barbell exercise primarily targets your Abs, with secondary emphasis on Obliques, Quadriceps.
How to Do the Landmine 180
Follow these steps to perform the Landmine 180 with correct form:
- 1Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
- 2Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
- 3As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
- 4Continue this twisting motion, alternating sides, for the desired number of repetitions.
Landmine 180 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Landmine 180?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Landmine 180 work?
The Landmine 180 primarily targets your Abs. Secondary muscles worked include Obliques, Quadriceps. This makes it an effective exercise for developing your waist.
What equipment do I need for the Landmine 180?
The Landmine 180 requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Landmine 180 with proper form?
Start by Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Landmine 180?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Landmine 180?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Landmine 180 best for?
The Landmine 180 fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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