Narrow Stance Hack Squats is a great exercise for targeting the quadriceps. It is performed on a machine and requires the user to place their back against the back pad and their shoulders under the shoulder pads. The legs are then positioned in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. The user must keep their head up and back on the pad as they lower the unit by bending the knees until the upper leg is slightly less than 90-degrees. The user then exhales as they push the floor with their heels to straighten the legs and return to the starting position. This exercise should be repeated for the recommended amount of repetitions.
To incorporate Narrow Stance Hack Squats into your workouts, follow these steps:
1. Find a Narrow Stance Hack Squat machine at your gym or fitness facility.
2. Adjust the machine to fit your body by placing the back of your torso against the back pad and hooking your shoulders under the shoulder pads provided.
3. Position your legs on the platform using a narrow stance that is less than shoulder width. Point your toes slightly outward, and make sure your feet are about 3 inches or less apart.
4. Keep your head up and maintain contact between your back and the pad throughout the exercise.
5. Place your arms on the side handles of the machine and disengage the safety bars by moving the side handles from a facing front position to a diagonal position.
6. Start the exercise by straightening your legs without locking your knees. This is your starting position.
7. Slowly lower the unit by bending your knees while keeping a straight posture and your head up. Continue until the angle between your upper legs and calves is slightly less than 90 degrees.
8. Inhale as you perform this portion of the movement.
9. Begin to raise the unit by pushing the floor with the heels of your feet. Exhale as you straighten your legs and return to the starting position.
10. Repeat the exercise for the recommended number of repetitions.
Incorporating Narrow Stance Hack Squats into your workouts will help you target your quadriceps effectively. Make sure