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Landmine Hack Squat

IntermediateStrengthTier T3

Stand with your back to the landmine anchor and the bar end resting across one shoulder. Lean back against the bar and sink into a deep hack squat.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Anchor the bar and turn your back to it.
  • Rest the bar end across one shoulder and step the feet forward.
  1. She stands with her back to the landmine anchor, the bar end resting across her left shoulder, feet stepped forward, standing tall.

    Step 1 of 5

    Turn the back to the landmine and rest the bar across one shoulder.

  2. She leans back against the angled bar's support, body inclined, the bar still resting across her left shoulder, feet planted forward.

    Step 2 of 5

    Lean back against the bar.

  3. She sinks into a deep hack squat, hips dropping low while her back stays inclined against the bar, knees tracking forward over the toes.

    Step 3 of 5

    Sink into a deep hack squat while leaning back.

  4. She drives back up to standing, legs extending while her back stays inclined against the bar and the bar still rests on her shoulder.

    Step 4 of 5

    Drive back up to standing against the bar.

  5. She stands with her back to the landmine anchor, the bar end resting across her left shoulder, feet stepped forward, standing tall.

    Step 5 of 5

    Turn the back to the landmine and rest the bar across one shoulder.

Safety Information

Keep the chest lifted and the knees tracking in line with the toes. Set the feet far enough forward that the knees stay tracking safely through the lean-back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.