Landmine Hack Squat

Hack squat: the bar passes between the legs and the torso stays upright.

• Compound
• Barbell
• Advanced

How to do it

• Bar between the legs, hold the end behind you, and lower with an upright torso
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your heels lift
• Leaning forward to compensate for the weight behind you

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Barbell Hack Squat (behind the legs)
• Hack Squat (machine)
• Trap Bar Deadlift