Narrow Stance Hack Squats

Narrow Stance Hack Squats is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Adductor magnus, Soleus
Exercise type: Resistance exercise - strength

Exercise technique

Sled support
Place your back and shoulders against the machine pads.
Narrow base
Place your feet narrower than shoulder width while maintaining a balanced stance.
Safety
Set the lower stop and release the lock.
Knee direction
Guide each knee along the line of its foot.
Lower
Lower the sled while keeping your heels down and your hips against the pad.
Press
Push into the platform with equal pressure.
Finish
Reach the top without snapping your knees straight.

Key technique points

Do not force your feet together.
Do not lift your heels to achieve a narrow stance.
Do not press your knees together.
Maintain pelvic contact with the pad.
Choose a depth that suits your narrow stance.
Keep the safety handle accessible.

Common mistakes

Excessively narrow stance

This restricts a balanced path for the knees and feet.

Lifting the heels

This may exceed your available ankle range.

Knees colliding

The legs restrict each other's path.

Pelvis tucking under

This disrupts back support at the bottom.

Bouncing the sled

This prevents a controlled change of direction.

Lifting the head

This changes upper-body support alignment.

Frequently asked questions