Hackenschmidt squat with neutral stance

Start by positioning yourself on the Hackenschmidt machine and pressing your shoulders against the designated pads. The back should also be firmly pressed against the pad. In the Hackenschmidt squat with a neutral stance, the feet are approximately shoulder-width apart. Place your feet as far forward as possible to ensure that the knees do not extend beyond the toes during the downward movement. Then, lightly press the shoulder pad upward to release the weight from the lock.

When training with light weight, you can breathe in deliberately during the downward movement. With heavier weight, it is advisable to inhale deeply during the upright resting phase before going down to create pressure in the abdominal area and ensure stability for execution.

Movement execution

Now, breathe in and bend your knees as far as possible without changing the back position or lifting the heels. However, there are also opinions suggesting that the upper and lower legs should form a right angle. In this case, you should determine what is comfortable for you and possible in your individual physical condition. Upon exhaling, press your legs upward and move the body away from the footplate. The buttocks remain pressed against the back pad throughout. This way, you return to the upright starting position, with the legs almost fully extended.

Stressed muscles and common mistakes

Additional details about the activated muscles and frequently occurring mistakes during the execution of narrow squats on the squat machine can be found on the website Narrow Squats on the Squat Machine.

Alternative variants to the Hackenschmidt squat with a neutral stance

To make your training more diverse, you can also resort to similar exercises or other variations of narrow squats on the squat machine.