Narrow Stance Hack Squats

Instructions

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
Now straighten your legs without locking the knees. This will be your starting position.
Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Narrow Stance Hack Squats work?

Narrow Stance Hack Squats primarily targets the Quadriceps. It also engages the Calves, Glutes, Hamstrings as secondary muscles. This makes it an effective strength exercise for building quadriceps development.

What equipment do I need for the Narrow Stance Hack Squats?

You will need a machine to perform the Narrow Stance Hack Squats. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Narrow Stance Hack Squats suitable for beginners?

The Narrow Stance Hack Squats is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Narrow Stance Hack Squats a compound or isolation exercise?

The Narrow Stance Hack Squats is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Narrow Stance Hack Squats?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Narrow Stance Hack Squats?

Good alternatives include the All Fours Quad Stretch, Alternate Leg Diagonal Bound, Backward Drag. These exercises target similar muscle groups (Quadriceps) and can be substituted based on available equipment or training preference.

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