Wide Stance Hack Squat

A machine-based squat exercise using a hack squat machine with feet positioned wider than shoulder-width apart. Isolates the quadriceps while also engaging the glutes and adductors.

Instructions

1. Load the hack squat machine with an appropriate weight and position yourself with your back against the padded backrest.
2. Place your feet on the platform wider than shoulder-width apart, with toes pointing slightly outward.
3. Your shoulders should be under the shoulder pads with arms relaxed.
4. Disengage the safety handles and lower your body by bending your knees.
5. Descend until your thighs are approximately parallel to the platform or slightly below.
6. Keep your chest up and maintain contact with the backrest throughout the movement.
7. Drive through your heels to return to the starting position.
8. Re-engage the safety handles after completing your set.

Tips

• The wider foot position emphasizes inner thigh and glute activation compared to a narrow stance.
• Keep your knees tracking over your toes; avoid allowing them to cave inward.
• The machine provides stability, making it ideal for beginners or those recovering from injury.
• Maintain constant tension on the muscles; avoid locking out your knees at the top.
• Adjust foot position and depth based on comfort and mobility; deeper squats increase hamstring engagement.