Narrow Stance Hack Squat

Technique

How to perform Narrow Stance Hack Squat

1. Set the machine stops for the planned range, place your back against the pad and position your shoulders under the shoulder pads.
2. Place both feet narrower than shoulder width on the platform, with slight toe-out and enough space for the knees to follow the toes.
3. Hold the handles, brace the trunk and raise the carriage enough to release its catches according to the machine's mechanism.
4. Bend the hips and knees to lower the carriage smoothly, keeping the whole feet planted and the back and pelvis supported.
5. Lower to roughly a right angle at the knees or slightly deeper while maintaining those contact points; keep the head aligned with the torso.
6. Press through the whole feet to extend the legs without snapping the knees backward, then repeat with the same controlled range.
7. After the final repetition, re-engage the catches and confirm the carriage is supported before stepping out.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.