Quadriceps
Narrow Stance Hack Squats
A machine hack squat with your feet close together on the platform, shifting more work to the quadriceps.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Step into the hack squat machine and place your back and shoulders against the pads.
- 2Position your feet close together near the middle of the platform.
- 3Release the safeties and stand up fully.
How to perform
- 1Bend your knees and lower your body under control.
- 2Go down until your thighs are about parallel or slightly lower.
- 3Press through your feet to stand back up.
- 4Stop just before your knees lock out.
