Strength Training · Bodybuilding
Wide-Stance Hack Squat
The wide-stance hack squat is a machine squat with your feet wider than shoulder width. It trains your thighs and glutes, with the wider stance involving your inner thighs.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Position yourself against the back pad with your shoulders beneath the shoulder pads.
- Place your feet wider than shoulder width on the platform, with your 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 hips and knees.
- Press the carriage upward until your legs are nearly straight.
- Engage the catches after your final repetition.
- Lower the carriage onto the catches.
Form cues
- Keep your knees tracking over your toes.
- Press through your whole foot.
- Brace your abdomen before each descent.
Common mistakes
- Forcing an excessively wide stanceBring your feet slightly closer if the stance pinches your hips or prevents a smooth descent.
- Pelvis curling off the padStop your descent before your pelvis rolls away from the back pad.
- Bouncing out of the bottomLower under control and reverse direction smoothly rather than rebounding.
Safety
Excessive load or forced depth can strain your knees, hips, or lower back. Incorrectly set stops or unsecured catches can leave you trapped beneath the carriage.
- Set the lower safety stops just below your intended bottom position.
- Practice the release and catch mechanism with the empty carriage before adding weight.
- Increase weight gradually, keeping enough strength in reserve to finish without assistance.
- Confirm the carriage is fully supported by the catches before stepping out.
If you have ongoing hip, groin, knee, or back pain, use a comfortable stance and range or seek advice from a physiotherapist before loading.
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.