Narrow Stance Hack Squats

An intermediate strength exercise for the quads, calves, glutes and hamstrings, done with a gym machine.

Movement guide

Narrow Stance Hack Squats

Demand · source-assignedMedium (unreviewed)

Equipment requiredStrength machine

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Hack SquatBeginner · Strength machine

Similar move, beginner grade.

This move

Narrow Stance Hack SquatsIntermediate · Strength machine

Intermediate grade (source-assigned).

Harder option

Narrow-stance barbell squat demonstrated on the 3D figure

3D demoNarrow-stance barbell squatAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
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.
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).
Now straighten your legs without locking the knees. This will be your starting position.
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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Strength machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Wide-stance barbell squat demonstrated on the 3D figure

3D demoWide-stance barbell squatAdvanced · A barbell

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Browse more

Questions people ask

What muscles does the Narrow Stance Hack Squats work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Narrow Stance Hack Squats?

Strength machine.

Is the Narrow Stance Hack Squats good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Hack Squat.

What is an easier alternative to the Narrow Stance Hack Squats?

Try the Hack Squat. It works similar muscles at a lower grade.

How do I make the Narrow Stance Hack Squats harder?

Progress to the Narrow-stance barbell squat, or add load, range or slower lowering once your form is solid.