Narrow Stance Hack Squats

What it is

This machine-based exercise targets your quadriceps, the large muscles on the front of your thighs. It also engages your calves, glutes, and hamstrings for a powerful lower body workout. You perform this movement on a specialized machine using a narrow foot stance. This compound exercise helps build strength and muscle definition in your legs.

Technique tips

• Keep your back firmly against the pad throughout the entire movement.
• Use a narrow stance, feet about three inches apart with toes slightly out.
• Descend until your thighs are just below parallel to the floor.
• Inhale as you lower the weight, then exhale as you push up.
• Push through your heels to drive the weight back to the starting position.
• Avoid locking your knees at the top of the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.