Narrow Stance Hack Squat

Setup

1. 01Load the hack squat sled and set your back and shoulders firmly against the pads.
2. 02Place the feet close together, inside hip width, low to middle on the platform.
3. 03Release the safeties and stand to full knee extension without locking out hard.

Execution

1. 01Lower the sled by bending the knees, letting them travel forward over the toes.
2. 02Descend as deep as heel contact and knee comfort allow.
3. 03Pause briefly without bouncing at the bottom.
4. 04Drive through the whole foot to press the sled back up.

Checkpoints

• -Heels stay planted on the platform through the full rep.
• -Knees track straight over the toes, not caving together.
• -Hips and back stay against the pad, not tucking under at depth.
• -Depth is consistent from the first rep to the last.

Common mistakes

• -Placing the feet high on the platform, which shifts work to the glutes and defeats the quad bias.
• -Letting the heels lift at the bottom of the rep.
• -Bouncing out of the hole under a loaded sled.
• -Half-repping the top and never controlling the deep range.