Landmine Hack Squat
Strength
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The Landmine Hack Squat is a strength training exercise performed by loading a barbell into a landmine attachment, straddling it with your feet, and squatting down while holding the free end against your chest or shoulders to drive upward. Its primary purpose is to build lower body power and hypertrophy with reduced spinal loading compared to traditional squats. It mainly targets the quads, glutes, and posterior thighs, making it ideal for athletes or lifters seeking quad-dominant leg strength without heavy back stress; equipment required is just a landmine setup.
How to Perform Landmine Hack Squat
- 1Insert one end of the barbell into the landmine attachment and load the free end with weight plates. Position the barbell at a 45-degree angle.
- 2Stand facing away from the landmine with your feet shoulder-width apart, toes slightly turned out. Place the padded free end of the barbell between your legs, high on your upper thighs near the hips.
- 3Squat down slightly, grip the barbell with both hands for stability if needed, and position your shoulders under the barbell pad. Keep your chest up and core braced.
- 4Drive through your heels to stand up tall, fully extending your hips and knees while pressing the barbell upward. Exhale as you rise.
- 5Lower your body by bending your knees and hips, allowing the barbell to descend between your legs until your thighs are parallel to the ground or slightly below. Inhale as you lower.
- 6Pause briefly at the bottom, then repeat the upward press for the desired reps.
- 7Key form tips: Keep your knees tracking over your toes, back straight (no rounding), and weight through your midfoot/heels—avoid letting knees cave inward or shifting weight to toes. Use a full range of motion without compromising spinal position.
