Narrow Hack Squat
In SetGrip: Hack Squat (Narrow)
- Primary muscleGlutes
- EquipmentSled Machine
- DifficultyIntermediate
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bringing your feet close together and lower on the hack squat platform sends the knees through a longer forward path, concentrating work on the quads even more than the standard stance does. The trade-off is range and load: expect a shallower comfortable depth and lighter weight than your usual hack squat setting.
How to do the Narrow Hack Squat
- Adjust the sled machine to a comfortable weight and position yourself with your back against the pad.
- Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
- Grip the handles on the sides of the machine for stability.
- Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
Secondary
- Quads — The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without sled machine
Frequently asked questions
What muscles does the Narrow Hack Squat work?
The Narrow Hack Squat primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Narrow Hack Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Narrow Hack Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Narrow Hack Squat?
If you cannot do the Narrow Hack Squat, try the Curtsy Lunge, the Box Bulgarian Split Squat or the Supported Bodyweight Squat. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Narrow Hack Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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