Quadriceps · Intermediate

Narrow-Stance Hack Squat

Narrow-stance hack squat emphasizing knee flexion and quadriceps loading on a guided machine path.

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Narrow-Stance Hack Squat demonstration

Exercise overview

Training details

QuadricepsGlutes

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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