Summary
Jeff Cavaliere of AthleanX demonstrates how to replicate a hack squat machine at home using only a barbell and a corner of a room — a setup known as a landmine configuration. The exercise targets the quads and glutes effectively, and a single-leg variation is also shown for added athleticism and difficulty.
Key Points
- You don’t need a squat rack or hack squat machine to train legs effectively at home
- A landmine setup (barbell wedged into a corner with plates loaded on the free end) can replicate the hack squat movement pattern
- The angled bar requires you to align your body with the bar’s angle, naturally placing you in a hack squat position
- Unlike a traditional hack squat, this setup allows for significant glute activation by enabling a bridge-like hip drive at the top of the movement
- A single-leg variation is available for those seeking a more athletic or challenging version of the exercise
- The single-leg version follows the same angle and mechanics — descend on one leg, then drive up and forward
- Jeff emphasizes that with just a barbell and a corner, you always have access to effective squat variations
Exercise Details
Landmine Hack Squat
- Target muscles: Quadriceps, glutes, hips
- Setup: Place one end of a barbell into a corner of a room; load plates on the opposite end
- Form cues:
- Rest the loaded end of the bar on your shoulder
- Align your body with the angle of the bar
- Descend into a squat position
- Drive upward through a near-bridge position to maximize glute engagement at the top
- Common mistakes to avoid:
- Not aligning your body to match the bar’s angle (this defeats the hack squat positioning)
- Neglecting the full range of motion — go all the way down to activate both quads and glutes fully
Single-Leg Landmine Squat
- Target muscles: Quadriceps, glutes (unilateral emphasis)
- Form cues:
- Use the same landmine setup with one plate
- Perform the descent on a single leg
- Drive upward and propel the free leg forward at the top of the movement
- Repeat: down, lift up, drive leg forward
- Athletic benefit: More demanding and movement-oriented than the bilateral version
Sets/Reps: No specific recommendations mentioned in this video.