10 Best Narrow Stance Hack Squats Alternatives for Quad Development

Ranked Narrow Stance Hack Squats Alternatives

10 substitutes, ranked by how closely each one matches Narrow Stance Hack Squats on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Standing Long Jump

   75% match

   • Quadriceps
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the quadriceps with bodyweight alone.

   How to perform this exercise

   1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
   2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
   3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
   4. Measure the distance from your landing point to the starting point and track results.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as Narrow Stance Hack Squats
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
   • Balance: harder to stay steady on than Narrow Stance Hack Squats
2. 

   2. Bodyweight Squat

   74% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as Narrow Stance Hack Squats
   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
3. Play demonstration

   3. Squat To Overhead Reach

   71% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
   • Balance: harder to stay steady on than Narrow Stance Hack Squats
4. Play demonstration

   4. Bodyweight Squatting Row

   70% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the lats rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
   2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
   3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
   • Balance: harder to stay steady on than Narrow Stance Hack Squats
5. 

   5. Freehand Jump Squat

   70% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Cross your arms over your chest.
   2. With your head up and your back straight, position your feet at shoulder width.
   3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
   4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
   5. When you touch the floor again, immediately squat down and jump again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as Narrow Stance Hack Squats
   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
6. Play demonstration

   6. Potty Squat With Support

   70% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as Narrow Stance Hack Squats
   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
7. Play demonstration

   7. Potty Squat

   69% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the abs rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
   3. Keep your chest up and your back straight throughout the movement.
   4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as Narrow Stance Hack Squats
   • Primary muscle: abs, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
   • Balance: harder to stay steady on than Narrow Stance Hack Squats
8. Play demonstration

   8. Squat To Overhead Reach With Twist

   69% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
   • Balance: harder to stay steady on than Narrow Stance Hack Squats
9. Play demonstration

   9. Quads

   68% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as Narrow Stance Hack Squats
   • Balance: harder to stay steady on than Narrow Stance Hack Squats
10. Play demonstration

    10. Bodyweight Squatting Row (With Towel)

    68% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: lats, not quadriceps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as Narrow Stance Hack Squats
    • Balance: harder to stay steady on than Narrow Stance Hack Squats