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Narrow Stance Hack Squats

A intermediate strength exercise for the quads, done with a machine.

Narrow Stance Hack Squats: starting positionNarrow Stance Hack Squats: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Machine
Level
Intermediate
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Narrow Stance Hack Squats

Questions

What muscles does the Narrow Stance Hack Squats work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Narrow Stance Hack Squats good for beginners?

It's rated intermediate. Beginners can build up to it with Chair Squat first.

What can I do instead of the Narrow Stance Hack Squats?

Good alternatives that train the quads: Lunge Sprint, Lying Machine Squat, Narrow Stance Leg Press or Smith Machine Leg Press.

How many sets and reps of the Narrow Stance Hack Squats should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).