EPI / Exercise demonstration

Witch's Squat

A deep squat variation performed while holding a landmine-style barbell for assistance, positioning, and controlled lower-body loading.

Quadriceps & Lower BodyStrengthFree video guide
Witch's squat exercise with athlete in deep squat holding angled landmine barbell and plate at Elite Performance Institute

Original EPI video demonstration · Watch on YouTube ↗

01 / Overview

About this movement

The witch's squat uses a forward-held angled barbell setup to assist a deep squat position. It challenges coordinated movement at the hips, knees and ankles while the bar provides a reference point for balance and trunk position. The exact loading and motion should follow the EPI demonstration rather than a conventional heavy back-squat setup.

02 / Technique

How to perform Witch's Squat

  1. Secure one end of the barbell in a stable landmine-style anchor; begin with an unloaded bar or very light plate.
  2. Face the bar, find a comfortable squat stance, and grip the bar with both hands using the setup shown in the video.
  3. Bend the hips and knees to descend into a controlled, comfortable squat while keeping the feet planted.
  4. Use the bar for controlled assistance or resistance as shown, without yanking it or rounding aggressively to reach extra depth.
  5. Return toward standing with control, or hold the bottom position briefly if using it as a mobility-focused variation.
03 / Coaching cues

Make every rep count

  • Keep pressure through the whole foot and allow the knees to follow the toes.
  • Use the bar to organize your balance—not to pull yourself into a painful depth.
  • Work within the hip, knee and ankle range you can control.
04 / Programming

How to use it

Start with 2–3 sets of 5–8 controlled repetitions or brief squat-position holds, depending on the demonstrated variation.

Movement note: A barbell must be securely anchored before use. Start with minimal load and modify depth if knee, hip or low-back discomfort increases.
05 / Related exercises

Explore related exercises

Build on this movement with other free EPI exercise guides.

Swiss Ball Squat exercise thumbnailSwiss Ball SquatSupported squat pattern with lower balance demands.View exercise Barbell Back Squat exercise thumbnailBarbell Back SquatA heavier, rack-based lower-body strength progression.View exercise
06 / FAQs

Common questions

Do I need to add weight to the bar?

No. Begin with the lightest stable setup and use the movement pattern shown in the video before adding load.

Is this a conventional landmine squat?

It is a landmine-style squat variation with a distinct grip and deep squat position. Follow the exact EPI demonstration for the intended bar position.

Educational exercise information only—not an individualized diagnosis or treatment plan. Adjust activity to your tolerance and seek an assessment for persistent or concerning symptoms.