Landmine Hack Squat

Landmine Hack Squat Exercise Description

The landmine hack squat is a knee-dominant squat variation performed with a barbell anchored in a landmine. Holding the sleeve at chest height provides a natural counterbalance, encouraging an upright torso and deep knee flexion. Primary emphasis is on the quadriceps, with assistance from the gluteus maximus and hip adductors; the core (abdominals and spinal erectors) stabilizes the trunk, and the calves assist at the ankle. The landmine’s fixed arc helps many lifters keep the load close to their center of mass and maintain a neutral spine throughout the range of motion. Elevating the heels on a stable wedge or plates (optional) can further bias the quadriceps by allowing more forward knee travel while keeping the torso tall. Use a controlled tempo, even pressure through the whole foot, and consistent knee tracking over the toes for clean, repeatable reps.

Muscle Groups: Quads
Target Muscles: Vastus Lateralis
Assisting Muscles: Adductor Magnus, Gluteus Maximus
Stabilizing Muscles: Gluteus Medius, Longissimus, Rectus Abdominis, Soleus, Transversus Abdominis
Body Area: Lower Body
Body Parts: Legs, Upper Legs
Body Surface: Side
Body Symmetry: Bilateral
Equipment: Barbell
Exercise Patterns: Squat
Exercise Type: Strength
Functional Grouping: Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Outer Quad
Movement Direction: Vertical
Muscle Position: Lateral
Gender: Male

How To Do The Landmine Hack Squat Exercise

‘- Set one end of a barbell in a landmine. Load plates securely on the free end.
– Stand facing the bar’s free end. Cup the sleeve with both hands at your sternum, elbows angled down.
– Place feet about shoulder-width with slight toe-out. Optionally elevate heels on a stable wedge or plates.
– Brace your torso (ribs down, neutral spine) and set your gaze forward.
– Descend by allowing the knees to travel forward as you sit between your heels, keeping the bar close to your chest.
– Maintain whole-foot pressure; keep knees tracking in line with the second–third toes.
– Squat to a depth you can control without losing a neutral spine or heel contact.
– Drive through the midfoot to stand, extending knees and hips together while keeping the torso tall.
– Finish with hips and knees fully extended, without leaning back or shrugging.
– Throughout, avoid knee collapse, bouncing at the bottom, or the bar drifting away from your chest.

Landmine Hack Squat Tips

‘- Cup the bar sleeve at your sternum and keep it close to your chest throughout the rep.
– Stand about shoulder-width with a slight toe-out to set your base.
– Optionally elevate your heels on a stable wedge or plates to allow more forward knee travel while staying upright.
– Brace your torso with ribs down, maintain a neutral spine, and keep your gaze forward before you descend.
– As you descend, allow your knees to travel forward while you sit between your heels.
– Maintain even pressure through your whole foot, driving especially through the midfoot as you stand.
– Keep your knees tracking in line with your second–third toes and avoid any knee collapse.
– Squat only to a depth where you can keep a neutral spine and your heels in contact with the ground.
– Extend your knees and hips together while keeping your torso tall, finishing without leaning back or shrugging.
– Use a controlled tempo and avoid bouncing at the bottom for clean, repeatable reps.

Landmine Hack Squat Beginner Introduction

The landmine hack squat places the barbell in a landmine attachment, with the loaded end held close to the chest, so the weight naturally sits in front of the body. This front-loaded position encourages a tall posture while the knees bend deeply, guided by the landmine’s fixed arc. Many lifters find that this setup brings the bar path nearer to their center of mass and supports a comfortable, balanced squatting pattern. A solid wedge or plates under the heels can be added to shift even more of the effort toward the front of the thighs.

This squat style centers the challenge on the quads, with important help from the glutes, inner thighs, and calves. The core, including the abs and lower back, works to keep the torso steady and aligned as the legs move. The movement highlights smooth control, stable contact through the feet, and a consistent relationship between knees and toes, promoting clean, repeatable repetitions with an upright stance and a natural-feeling spine position.