Tight squats on the squat machine

The starting position for narrow squats on the Hackenschmidt machine remains the same. However, you place your feet close together. Your back stays firmly pressed against the pad, while the shoulders rest under the designated pads. The gaze is directed forward. Your feet are positioned far forward on the plate, allowing the knees to reach a maximum of the toes during the downward movement.

Movement execution

Now lower the legs as far as possible, with the buttocks continuing to press against the pad and the heels remaining on the ground. It is also an option to perform the downward movement only to a right angle between the upper and lower legs if that is more comfortable for you. Then exhale and almost fully extend the legs to return to the upright position. A slight bend in the knees protects the joints. The back remains consistently against the pad, the gaze is forward, and the buttocks stay against the pad, while the heels continuously press onto the plate.

It is often argued that the knees should not extend beyond the toes. This rule is not set in stone and should be determined individually based on anatomical considerations. Find your personal, optimal variation.

Stressed muscles and common mistakes

Additional details about the involved muscle groups and typical mistakes in performing Narrow Squats on the Squat Machine can be found on the page Hackenschmidt Squat on the Hackenschmidt Machine.

Alternative variants to tight squats on the squat machine

For more variety in your training, you can also turn to similar exercises or further variations of Narrow Squats on the Squat Machine.