LiftSets / Exercises / Narrow Stance Hack Squats

Narrow Stance Hack Squats

Works the quadriceps. Helped by the calves, glutes, hamstrings.

What to think about

• Back and hips flat on the pad.
• Lower until the thighs are about level.
• Push through the whole foot, knees in line with the toes.

How to do it

1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
2. 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.
3. 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).
4. Now straighten your legs without locking the knees. This will be your starting position.
5. 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.
6. 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.
7. Repeat for the recommended amount of repetitions.

Other exercises for the quadriceps

• Barbell Full Squat
• Barbell Hack Squat
• Barbell Lunge
• Barbell Squat
• Barbell Squat To A Bench
• Barbell Step Ups
• Barbell Walking Lunge
• Bodyweight Squat

Track it in LiftSets

Log narrow stance hack squats with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store