Narrow Stance Hack Squats
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.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Machine
Benefits Of This Exercise
- Narrow Stance Hack Squats effectively targets the quadriceps muscles
- The exercise helps to improve strength and power in the legs
- It helps to promote muscular balance in the lower body
- The exercise can help to improve core strength and stability
- It helps to improve balance, coordination and posture
- It can help to reduce the risk of injury by strengthening the muscles and ligaments around the knee joint
- It helps to increase flexibility in the hips, knees and ankles
- It can help to improve overall athletic performance
Step by Step Instructions For Narrow Stance Hack Squats
- Position yourself on the leg press machine by placing the back of your torso against the back pad and hooking your shoulders under the shoulder pads.
- Place your legs on the platform with a narrow stance, keeping your feet around 3 inches or less apart and toes slightly pointed out. Remember to keep your head up and maintain contact with the back pad.
- Rest 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.
- Straighten your legs without locking the knees to establish the starting position.
- 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 (below parallel to the floor). Inhale during this portion of the movement.
- Begin to raise the unit by pushing the floor mainly with your heels as you exhale. Straighten your legs to return to the starting position.
- Repeat for the recommended number of repetitions.
Warm Up Tips
- Make sure to properly adjust the machine to your body size before starting.
- Warm up your muscles by performing some light cardio exercises, such as jogging or cycling, for 5-10 minutes.
- Do some dynamic stretches for your quadriceps, such as leg swings or walking lunges, to prepare them for the exercise.
- Start with a lighter weight or no weight at all to practice the correct form and technique.
- Focus on keeping your head up and back against the pad throughout the entire exercise.
- Engage your core muscles to maintain stability and prevent any excessive leaning forward or backward.
- Inhale as you lower the unit and exhale as you push the floor with your heels to straighten the legs.
- Control the movement and avoid any jerking or bouncing motions.
- Start with a manageable number of repetitions and gradually increase as you become more comfortable and confident with the exercise.
- Listen to your body and stop immediately if you feel any pain or discomfort.
Narrow Stance Hack Squats Safety Tips
- Ensure that the back of your torso is firmly against the back pad of the machine and your shoulders are securely hooked under the shoulder pads.
- Position your legs on the platform in a narrow stance, with your feet around 3 inches or less apart and toes slightly pointed out.
- Keep your head up and maintain your back against the pad throughout the exercise.
- 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.
- Straighten your legs without locking the knees to establish the starting position.
- Lower the unit slowly by bending your knees, maintaining a straight posture with your head up and back on the pad. Stop when the angle between your upper leg and calves is slightly less than 90-degrees.
- Inhale as you lower the unit.
- Exhale as you push the floor with your heels to raise the unit and straighten your legs, returning to the starting position.
- Repeat the exercise for the recommended number of repetitions.
Incorporating Into Other Workouts
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