Exercise guide
Narrow Stance Hack Squats
The Narrow Stance Hack Squat uses a closer foot position on a supported squat machine. The quadriceps provide the main effort, while the glutes, hamstrings, and calves assist.
Training context
Using Narrow-Stance Hack Squats
A closer stance may allow more knee travel and increase the quadriceps demand, but the feet do not need to be exactly three inches apart. Use the narrowest stance that remains stable and comfortable.
The heels should stay planted and the knees should follow the direction of the toes. If the stance causes the knees or hips to feel crowded, widen it slightly.
Technique overview
Keep the feet stable throughout the squat
Set the shoulders and back against the machine pads and place the feet in a comfortable narrow stance. Release the safeties, lower through a controlled range, and allow the knees to travel naturally over the feet. Press through the full feet to rise and reengage the safeties after the set.
Treat this as an overview and use a range, pace, and setup you can control.