Landmine Hack Squat
Description
The landmine hack squat is a quad-dominant squat performed by holding the end of a landmine barbell at your chest or shoulders while squatting. The angled resistance creates a unique stimulus that biases the quads and reduces lower-back involvement. It is a useful hack squat alternative when no machine is available.
Muscle Group
Equipment Required
Landmine Hack Squat Instructions
- Set a barbell in a landmine attachment. Load the free end if needed.
- Stand facing away from the landmine. Hold the free end at your chest or on one shoulder.
- Feet shoulder-width apart, slightly forward of the bar for balance.
- Brace your core. Squat down by bending at the knees and hips.
- Descend until thighs are parallel or deeper. Keep torso upright.
- Drive through your full foot to stand back up. Squeeze quads at the top.
- The angled resistance shifts emphasis to the quads and reduces back strain.
- Repeat for the desired number of reps.
Landmine Hack Squat Form & Visual
Landmine Hack Squat Benefits
- Quad-dominant squat without a hack squat machine
- Angled resistance reduces lower-back involvement
- Forces upright torso position
- Easy to set up with a landmine and barbell
- Useful when no leg machines are available
- Builds quad size effectively
Landmine Hack Squat Muscles Worked
- Quadriceps (heavy emphasis)
- Gluteus maximus
- Hamstrings (secondary)
- Core (stabilizer)
Landmine Hack Squat Variations & Alternatives
- Sled Hack Squat (machine)
- Barbell Hack Squat
- Smith Machine Hack Squat
- Landmine Sumo Squat
- Landmine Goblet Squat
- Landmine Squat to Press
