Hack Squat - Close Stance

Place feet close together on the platform. This shifts more focus to the outer sweep of the quads.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer quad

quads

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position yourself on the hack squat machine with your back against the pad and your feet placed close together on the platform.
- Adjust the machine settings if necessary to ensure a comfortable range of motion.
Step 2Foot Placement
- Place your feet shoulder-width apart or closer on the platform, ensuring your toes are pointed slightly outward.
- Make sure your heels are flat on the platform to maintain balance.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your chest up and your back pressed against the pad.
Step 4Initiate the Squat
- Begin the movement by bending your knees and lowering your body down, keeping your back straight.
- Ensure your knees track over your toes and do not extend past them.
Step 5Reach the Bottom Position
- Lower your body until your thighs are parallel to the ground or as low as your flexibility allows.
- Maintain control and avoid bouncing at the bottom of the movement.
Step 6Return to Start
- Push through your heels to return to the starting position, straightening your legs while keeping your back against the pad.
- Ensure that you do not lock your knees at the top of the movement.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step off the machine.
- Make sure to adjust the machine back to its original setting if necessary.