Butt wink — pelvis tucks under
Hamstring flexibility limits the narrow deep squat.
Overactive muscles
HamstringsHip flexors
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Squat · Lower Body
Hack Squat — Narrow Stance
Coaching cues
- Feet close together on the platform; toes forward
- Full range of motion — thighs past parallel
- Drive through the balls of the feet — maximizes quad stimulus
- Control the descent — feel the VMO and rectus femoris load
Common faults 2
Heels rise
Ankle mobility deficit is amplified by the narrow foot position.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗