Narrow-Stance Hack Squat

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Exercise overview

Training details

Quadriceps Glutes

Equipment

Hack Squat Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Set the shoulders under the pads and place the feet narrow on the platform.
02Unlock the machine and keep the whole foot planted.
03Lower by bending the knees forward while the hips stay against the pad.
04Stop at the deepest range where the heels stay down and knees track cleanly.
05Press the platform away without locking the knees hard at the top.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHack Squat

Related variationWide-Stance Hack Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Squat

Comparable substituteFront Squat

Comparable substituteBarbell Squat

Comparable substituteAlternating Heel-Touch Side-Kick Squat Comparable substituteKettlebell Deficit Sumo Squat from Step Boxes

Comparable substituteHigh-Foot Leg Press

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