17/10/2026
The landmine hack squat is an excellent lower-body exercise, particularly for developing your quads, improving leg strength and building muscle without needing a traditional hack squat machine.
Main benefits
Quad development – Places significant emphasis on the quadriceps, particularly when your knees travel forward through a controlled range.
Reduced lower-back loading – The supported position can feel more comfortable than traditional barbell back squats, although technique still matters.
Glute development – Works the glutes, particularly when squatting through a deeper, comfortable range.
Knee strength and control – Helps strengthen the muscles supporting the knee and develop controlled knee movement.
Improved squat depth – The landmine's angled movement can make it easier for some people to achieve a deeper squat.
Muscle hypertrophy – Excellent for building leg size through controlled repetitions and progressive overload.
Less balance required – Compared with free-weight squats, the landmine setup can provide additional stability, allowing greater focus on the working muscles.
