Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Hack Squat Machine
Intermediate
Squat
Glutes, Hamstrings
The narrow hack squat builds serious quad strength with its close stance. It targets your front thighs more than regular squats while keeping your back supported.
1. Step onto the hack squat machine and place your feet close together, about 6 inches apart on the platform. 2. Position your shoulders under the pads and grip the side handles for stability during your narrow hack squat. 3. Release the safety handles and slowly lower yourself by bending your knees until your thighs are parallel to the platform. 4. Push through your heels and drive up powerfully, extending your legs back to the starting position of the narrow hack squat. 5. Keep your core tight and chest up throughout the entire movement, then repeat for your desired reps.
• Keep your knees tracking in line with your toes throughout the narrow hack squat movement to prevent injury. • Push through your heels rather than your toes to maximize quad activation and maintain proper form. • Don't let your knees cave inward during the narrow hack squat - keep them aligned with your feet. • Control the descent slowly and pause briefly at the bottom before driving back up.
• Placing feet too close together which can cause knee instability and reduce the effectiveness of the narrow hack squat. • Letting knees cave inward instead of tracking over the toes, which puts stress on the knee joints. • Using the narrow hack squat with partial range of motion instead of going down to parallel or below.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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