Strength Training · Bodybuilding
Narrow-Stance Hack Squat
The narrow-stance hack squat is a machine squat performed with your feet closer than shoulder-width apart. It primarily trains your quadriceps while the padded carriage supports your back.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Position yourself against the back pad with your shoulders under the shoulder pads.
- Place your feet slightly narrower than shoulder-width near the platform’s middle, with toes turned slightly outward.
- Straighten your legs enough to lift the carriage off its catches.
- Release the catches using the machine’s handles.
- Lower the carriage by bending your knees to a comfortable depth.
- Press through the platform to return to standing.
- Re-engage the catches after your final repetition.
- Lower the carriage onto the catches.
Form cues
- Keep your whole foot planted.
- Track your knees over your toes.
- Brace your belly before each descent.
Common mistakes
- Forcing extra depthStop your descent before your pelvis rolls away from the back pad.
- Bouncing out of the bottomLower under control so you can reverse direction smoothly without a rebound.
- Snapping your knees straightFinish each repetition with a controlled extension rather than forcefully locking your knees.
- Squeezing your feet togetherLeave enough space between your feet to squat comfortably rather than forcing them to touch.
Safety
Excessive load or a forced range of motion can strain your knees or lower back. A failed repetition can trap you beneath the carriage if the safety stops are not set correctly.
- Set the lower safety stops just below your intended squat depth before starting.
- Learn the release mechanism with the lightest available load before adding weight.
- End the set when fatigue prevents you from controlling the carriage.
If the narrow stance causes knee, hip, or ankle pain, use a comfortable wider stance or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Hack Squat Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves about two controlled repetitions in reserve.