Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Landmine Hack Squat
Landmine Hack Squat is an intermediate compound strength exercise that works the quads (upper legs), with the glutes and hamstrings assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
Secondary muscles
- Glutes
- Hamstrings
How to do Landmine Hack Squat
- Stand facing away from the anchor with the end of the bar on your shoulder or held at your chest.
- Lean slightly back into the bar with your feet slightly in front of you.
- Squat down until your thighs are about parallel to the floor.
- Drive back up to standing and repeat.
Form tips
- Keep your heels on the floor.
- Keep your knees in line with your toes.
Landmine Hack Squat alternatives
More quads exercises
Landmine Hack Squat FAQ
What muscles does Landmine Hack Squat work?
Landmine Hack Squat mainly works the quads in the upper legs. The glutes and hamstrings work as secondary muscles.
What equipment do you need for Landmine Hack Squat?
You need a barbell.
How many sets and reps of Landmine Hack Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Hack Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Landmine Hack Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Landmine Hack Squat?
Other exercises for the quads include Hack Squat Machine Squat, Bodyweight Squat, Dumbbell Front Squat and Kettlebell Sumo Squat.
For developers
Use Landmine Hack Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_FEPZAV" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_FEPZAV", "name": "Landmine Hack Squat", "model": "male", "counterpartId": "ex_YJJMBT", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_FEPZAV/mp4-720.mp4?…", "poster": "https://…/ex_FEPZAV/poster.jpg?…" } }