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Narrow Stance Hack Squats 101 Video Tutorial

Gym Advanced Variation Strength


Narrow Stance Hack Squats
Narrow Stance Hack Squats

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Push (Bilateral)

Required Equipment

Hack Squat Machine

Fitness Level










Narrow stance hack squats are a of the hack squat that targets the quads more than the traditional hack squat. To perform this exercise, you will need a hack squat machine and a weight barbell. Start by setting the seat of the hack squat machine to a height that allows you to comfortably reach the bar with your legs extended. Then, load the barbell with a weight that you can comfortably lift for 8-12 repetitions. Grasp the bar with an overhand grip and step inside the machine with your feet shoulder-width apart. With your knees slightly bent, slowly lower the bar until your thighs are parallel to the floor. Pause for a second, then push the bar back up to the starting position. Repeat for the desired number of repetitions. Narrow stance hack squats are a great way to build muscle and strength in your quads. They are also a good option for people who have knee pain, as they put less stress on the knees than traditional squats.

How to Perform

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How Not to Perform

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Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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