A variation of the traditional hack squat, the narrow stance hack squat is an effective lower-body workout used for developing your thigh muscles. It involves the backward movement of your hips and then bending your knees to lower the weight, after which you are required to return to your upright position.
Narrow Stance Hack Squat
Narrow Stance Hack Squat Benefits
It targets and activates your quadriceps more than some of the other forms of hack squats.
Since it is performed with a narrow stance, it gives stability to your thigh muscles.
Narrow Stance Hack Squat Exercise Information
Exercise Type
Strength
Skill Level
Intermediate
Equipment Needed
Hack Squat Machine
Muscles Worked
Primary: Quadriceps; Secondary: Hamstrings, calves, glutes, adductors, lower back
Mechanics
Compound
Force Type
Push (bilateral)
Alternative Forms/Substitute
Dumbbell Squat, Hack Squat with Machine
How to do Narrow Stance Hack Squat
Position yourself with your back supported against the pad of the hack squat machine and your shoulders hooked beneath the shoulder pads.
Keep your legs spaced at a distance less than your shoulder width, preferably 3 inches apart, with your toes pointed out.
Disengage the safety handles by moving them from the front position to the diagonal position.
Straighten your legs and make sure not to lock your knees. It is your initial position.
Start lowering the weight by bending your knees while keeping your back straight and supported against the pad. Continue the movement downward until your upper legs make an angle of less than 90-degrees with your calves. Perform this movement while breathing in.
As you breathe out, raise the unit and return to the initial position by pushing the floor using the heels of the feet.
Repeat the abovementioned steps for the recommended number of reps.
Narrow Stance Hack Squat Tips
Ensure the head is up throughout the movement and it should not stick out forward excessively.
Push through the balls or the heels of your feet for emphasizing the quads and the glutes respectively.
You may experiment and adjust your toe angle based on how you feel.
