Narrow Stance Hack Squats
How to do the Narrow Stance Hack Squats with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
How to do the Narrow Stance Hack Squats
- 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.
Log it, see it on your body.
Every Narrow Stance Hack Squats set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Narrow Stance Hack Squats: common questions
What muscles does the Narrow Stance Hack Squats work?
The Narrow Stance Hack Squats primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Narrow Stance Hack Squats suitable for beginners?
The Narrow Stance Hack Squats is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Narrow Stance Hack Squats?
To do the Narrow Stance Hack Squats you'll need a weight machine.
Is the Narrow Stance Hack Squats a compound or isolation exercise?
The Narrow Stance Hack Squats is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Narrow Stance Hack Squats with correct form?
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. Follow the full step-by-step above for the complete movement.
Log your Narrow Stance Hack Squats sets, free.
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