Narrow Stance Hack Squats

A machine-based squat variation with feet positioned close together, providing a guided range of motion that emphasizes quadriceps development.

Instructions

1. Place the back of your torso against the back pad of the hack squat machine and hook your shoulders under the shoulder pads provided.
2. Position your legs on the platform using a less than shoulder-width narrow stance with the toes slightly pointed out (approximately 3 inches or less apart).
3. Keep your head up at all times and maintain contact with the back pad.
4. Place your arms on the side handles of the machine and disengage the safety bars by moving them from facing forward to diagonal position.
5. Straighten your legs without locking the knees to establish your starting position.
6. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up.
7. Continue down until the angle between your upper leg and calf becomes slightly less than 90 degrees.
8. Push through your heels and straighten your legs to return to the starting position.

Tips

• Keep constant contact with the pad to maintain proper form.
• The narrow stance increases emphasis on the quadriceps.
• Move deliberately and avoid locking knees at the top.
• This machine-guided movement is excellent for beginners and knee safety.
• Ensure the safety bars are properly engaged before stepping off.
• Control both the descent and ascent phases of the movement.