Learn the Landmine Hack Squat: Technique and Benefits
Table of Contents
What is the Landmine Hack Squat
The landmine hack squat is a variation of the traditional hack squat, performed using a barbell secured in a landmine attachment or anchored at one end. Unlike a standard hack squat, which often requires a machine, the landmine version allows for a more natural movement pattern. By leaning into the barbell and squatting along its trajectory, this exercise provides a unique angle of resistance that engages the lower body and core while being gentler on the spine compared to traditional squats.
How to Perform the Landmine Hack Squat
To execute the landmine hack squat safely and effectively, follow these steps:
Setup: Secure one end of a barbell in a landmine attachment or a stable corner. Load the free end with an appropriate weight plate. Stand facing the barbell, holding the end of the bar or the plate with both hands.
Positioning: Walk your feet slightly forward so that your body leans into the barbell. Your feet can be flat on the ground or with toes slightly elevated, depending on personal preference. Ensure your stance is shoulder-width or slightly wider for stability.
Engage Your Core: Before initiating the movement, brace your core to maintain a stable spine throughout the exercise.
Squat Down: Lower your body by bending at the hips and knees, allowing your knees to part naturally to the sides. Follow the natural trajectory of the landmine, keeping your grip firm to prevent the barbell from slipping. Descend to a depth that feels comfortable for your mobility, ensuring your knees track in line with your toes.
Squat Up: Drive through your heels, engaging your glutes and pushing upward toward the corner of the room (following the barbell’s path) rather than straight up. Keep your core tight and maintain control throughout the movement.
Return the Barbell: When finishing your set, carefully lower the barbell back to the ground. Straighten your arms, take a small side step to avoid dropping the weight on your feet, and hinge at the hips to place the barbell down safely.
Tips:
Take a deep breath before descending to stabilize your core.
Keep your knees wide to avoid inward collapse and ensure proper alignment.
Start with a lighter weight to master the movement before progressing to heavier loads.
Muscles Worked During the Landmine Hack Squat
The landmine hack squat is a compound exercise that targets multiple muscle groups, making it an efficient addition to any workout. The primary muscles worked include:
Quadriceps: The front of the thighs drive the upward phase of the squat, heavily engaged as you extend your knees.
Glutes: The Gluteus Maximus and Gluteus Medius activate to power hip extension and stabilize the pelvis during the movement.
Hamstrings: These muscles assist in controlling the descent and contribute to hip extension as you rise.
Core Muscles: The abdominals and obliques work to stabilize your torso, especially given the forward lean and the need to keep the barbell secure.
Lower Back: The erector spinae muscles help maintain spinal alignment during the squat.
Upper Body: While not the primary focus, the shoulders, arms, and upper back (particularly the traps and rhomboids) engage isometrically to hold and stabilize the barbell.
