Narrow Stance Squats

How to Do Narrow Stance Squats

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.

Alternatives to Narrow Stance Squats

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Narrow Stance Hack Squats

   An intermediate compound strength exercise that works the quads, using a machine.

   intermediate Machines
2. 2

   Narrow Stance Leg Press

   An intermediate compound strength exercise that works the quads, using a machine.

   intermediate Machines
3. 3

   Front Squats With Two Kettlebells

   An intermediate compound strength exercise that works the quads, using a kettlebell.

   intermediate Kettlebell
4. 4

   Jefferson Squats

   An intermediate compound strength exercise that works the quads, using a barbell.

   intermediate Barbell
5. 5

   Squats

   The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.

   beginner No Equipment AI tracked
6. 6

   Squats - With Bands

   A beginner compound strength exercise that works the quads, using a resistance band.

   beginner Resistance Bands
7. 7

   One-Arm Overhead Kettlebell Squats

   An advanced compound strength exercise that works the quads, using a kettlebell.

   advanced Kettlebell
8. 8

   Dumbbell Squat To A Bench

   An intermediate compound strength exercise that works the quads, using dumbbells.

   intermediate Dumbbells
9. 9

   Speed Squats

   An advanced compound strength exercise that works the quads, using a barbell.

   advanced Barbell
10. 10

    Dumbbell Rear Lunge

    An intermediate compound strength exercise that works the quads, using dumbbells.

    intermediate Dumbbells