Narrow-Stance Hack Squat
A hack squat performed with the feet close together and low on the platform. The extra knee travel gives a strong quadriceps bias with your back supported by the pad.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in the hack squat machine with your back flat against the pad, shoulders under the pads and feet a few inches apart in the lower-middle of the platform. Straighten your legs and release the safety handles.
Bend your knees to lower the sled, letting the knees travel forward over the toes.
Descend until your thighs are just below parallel, back flat on the pad.
Keep your heels planted throughout.
Press through your feet to return to the top without locking out hard.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Feet close, knees forward
Heels heavy
Back glued to the pad
Common mistakes
Heels lifting at depth
Lower back peeling off the pad
Knees collapsing inward
Bouncing out of the bottom
Safety notes
Always re-engage the safety catches before stepping out.
Move your feet higher if your knees feel strained at depth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.