Landmine Hack Squat
The landmine hack squat targets quads and glutes with a unique barbell path, reducing spinal load while building powerful lower body strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Landmine Hack Squat
Description
The landmine hack squat is a lower-body exercise that targets the quads, glutes, and calves. The landmine apparatus is used to change the weight distribution and increase the use of stabilizing muscles.
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How to do Landmine Hack Squat
- 01Setup
Stand facing away from the landmine pivot, positioning the barbell between your legs with the loaded end pointing backward.
- 02Setup
Grasp the end of the barbell with both hands, allowing it to rest securely against your upper back or traps, ensuring a comfortable grip.
- 03Setup
Position your feet slightly wider than shoulder-width apart with toes pointed slightly outward, maintaining a tall chest and engaged core.
- 04
Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting into a chair, keeping your torso upright and the barbell path close to your body.
- 05
Descend until your thighs are parallel to the floor or slightly below, ensuring your heels remain grounded throughout the movement.
- 06
Drive through your heels and forcefully extend your hips and knees to return to the starting upright position, exhaling as you stand.
Tips
- Maintain an upright torso: The landmine's arc allows for a more vertical torso, which can be beneficial for those with limited ankle mobility or back issues, so leverage this advantage.
- Control the eccentric phase: Slowly lower yourself into the squat over 2-3 seconds to maximize muscle tension and improve strength gains.
- Focus on glute and quad engagement: As you stand, consciously squeeze your glutes at the top and drive through your quads to ensure full muscle activation.
- Experiment with foot placement: Adjust your foot width and toe angle slightly to find the position that allows for the deepest, most comfortable squat while targeting your desired muscles effectively.
Common mistakes
- Rounding the lower back during the squat can lead to spinal stress; maintain a neutral spine by engaging your core and keeping your chest lifted throughout the movement.
- Allowing heels to lift off the ground reduces stability and shifts load away from the glutes and quads; ensure your weight stays evenly distributed through your entire foot, driving through the midfoot and heel.
- Letting the barbell drift too far from the body compromises leverage and increases strain; keep the barbell path close to your body, almost brushing your back, to maintain optimal tension on the target muscles.
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What muscles does Landmine Hack Squat work?
Landmine Hack Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Landmine Hack Squat good for beginners?
Landmine Hack Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine Hack Squat?
You need Barbell to perform Landmine Hack Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine Hack Squat?
Maintain an upright torso: The landmine's arc allows for a more vertical torso, which can be beneficial for those with limited ankle mobility or back issues, so leverage this advantage. Control the eccentric phase: Slowly lower yourself into the squat over 2-3 seconds to maximize muscle tension and improve strength gains. Focus on glute and quad engagement: As you stand, consciously squeeze your glutes at the top and drive through your quads to ensure full muscle activation. Experiment with foot placement: Adjust your foot width and toe angle slightly to find the position that allows for the deepest, most comfortable squat while targeting your desired muscles effectively.
What are common mistakes when doing Landmine Hack Squat?
Rounding the lower back during the squat can lead to spinal stress; maintain a neutral spine by engaging your core and keeping your chest lifted throughout the movement. Allowing heels to lift off the ground reduces stability and shifts load away from the glutes and quads; ensure your weight stays evenly distributed through your entire foot, driving through the midfoot and heel. Letting the barbell drift too far from the body compromises leverage and increases strain; keep the barbell path close to your body, almost brushing your back, to maintain optimal tension on the target muscles.
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Free · iPhone only · Available on the App Store