Narrow-Stance Hack Squat

Body region

• Legs
• Glutes

Equipment

• Sled Machine

Technique

1. Step in, lean your back on the sled pad and settle the shoulder pads on top of your shoulders.
2. Place your feet close together, about hip-width or narrower, in the middle or lower part of the platform.
3. Release the safety handles and sink as deep as you can keep your heels down.
4. Drive through your feet to straighten the legs without locking the knees. After the last rep, re-engage the safeties.

Cues

• Keep the back and hips flat against the pad.
• Let the knees travel forward over the toes.
• Keep the knees in line with the feet.

Common mistakes

• Letting the heels lift.
• Letting the knees cave inward.
• Bouncing out of the bottom.

Variations

• Pause Hack Squat
• Wide-Stance Hack Squat

Alternatives

• Leg Press
• Barbell Hack Squat
• Barbell Back Squat