Legs / Intermediate / Compound (multi-joint)

Narrow-Stance Hack Squat

A machine squat on a hack squat sled with a narrow foot stance that emphasizes the quads.

At a glance

Primary

Quads

Secondary

Glutes, Adductors

Equipment

Machines

Movement pattern

Squat, Knee extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand in the hack squat machine with your back against the pad and shoulders under the pads.
2. Place your feet about 15 cm apart in the middle of the platform, toes slightly out.
3. Release the safeties and lower by bending your knees until your thighs are about parallel to the platform.
4. Press through your feet to straighten your legs without locking the knees.

Tips

• Keep your back and hips on the pad.
• Let your knees track over your toes.

Common mistakes

• ✗ Feet placed low on the platform with heels lifting.

  Why it hurts: The knees travel far past the toes under a heavy sled, overloading the patellar tendon and the joint behind the kneecap.

  ✓ Instead: Place the feet mid-platform, shoulder-width, and keep the whole foot pressed down.

• ✗ Lower back peeling off the back pad at the bottom.

  Why it hurts: The pelvis tucks under and the lumbar spine flexes under load.

  ✓ Instead: Only go as deep as you can keep the hips and lower back on the pad.

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