Smart Workout Diary

Machine Hack Squat (Narrow Stance)

The machine hack squat with a narrow stance is a lower-body compound exercise performed on a hack squat machine. The close foot position emphasizes knee extension and primarily trains the quadriceps, while the glutes assist. It supports lower-body strength and muscle development with the machine providing a guided movement path.

Demonstration

Demonstration: Machine Hack Squat (Narrow Stance)

Instructions

  1. Set the safety stops and select a manageable load on the hack squat machine.
  2. Place your back and shoulders against the pads, then position your feet close together and flat on the platform.
  3. Brace your torso, release the handles, and lower the sled by bending your knees under control.
  4. Descend only as far as you can while keeping your feet flat and your lower back in contact with the pad.
  5. Press through your feet to extend your knees and hips, then re-engage the safety stops before leaving the machine.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Movement Patterns
Squat
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep your knees tracking in the same direction as your toes throughout the movement.
  2. Use a controlled descent rather than letting the sled drop into the bottom position.
  3. Avoid forcefully locking out your knees at the top.
  4. Reduce the load or range of motion if you cannot keep your heels down or your back against the pad.
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