Narrow Stance Hack Squat

Differentiation: Mechanics

This variation of a traditional hack-squat is unique. Here is how: your legs are positioned much closer together | than they would be when performing other types of squats. This leg position puts more emphasis on your quadriceps | and prevents your calves | or glutes from helping the movement. Using these muscles is possible when performing a squat using a normal stance.

Starting Position

To get into starting position, do this...

1) Locate a hack squat machine.

2) Load plates on the machine.

3) Position your shoulders under the hack squat machine's pads.

4) Grasp the handles located next to your head.

5) Place your feet 3-5 inches apart.

6) Point your head up.

7) Use your hands to lift the safety bars.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Straighten your legs without locking them out.

3) Using a controlled movement, inhale while bending your knees and lowering your upper body

4) ...until your upper and lower legs form roughly a less than a 90-degree angle.

5) Hold this position for a count of one second.

6) Now exhale while raising the machine to the starting position with your chest up.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your head and chest up and back on the pad.

Be sure to push with the heel of your foot and not the balls of your feet.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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