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Narrow Stance Squat

Free Weights / Intermediate
  • Quads
  • Calves
  • Lower Back
  • Glutes
  • Hamstrings
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
  • Equipment
  • Details

How to do the Narrow Stance Squat - Learn Proper Narrow Stance Squat Form

  1. Step 1: Set the bar on a rack that is a good match to your height. Once the bar has been loaded, step under the bar and place it on the back of your shoulders (slightly below your neck).
  2. Step 2: Grasp the bar with both arms and lift it off the rack. Push with your legs and straighten your torso to do this part of the exercise.
  3. Step 3: Step away from the rack and stand with your legs less than shoulder width apart. Your feet should be between three and six inches apart.
  4. Step 4: Start to lower the bar by bending your knees. Continue to move down until the angle between your upper leg and calves is less than 90 degrees. Inhale as you perform this movement.
  5. Step 5: Start to raise the bar, exhaling as you do so. Push the floor with the heel of your foot and straighten your legs again; move back to the starting position.
  6. Step 6: Repeat for the number of reps in your set.

Narrow Stance Squat Variations and Narrow Stance Squat Alternatives

  1. Variation 1: You can perform this exercise with a weight belt. If you do so, add the weight between your legs.
  2. Variation 2: Use wrist wraps to attach dumbbells to your sides.

Narrow Stance Squat Tips

  1. Tip 1: Perform this exercise inside a squat rack for safety reasons.
  2. Tip 2: Keep your head up at all times while performing this exercise and keep your back straight.

Narrow Stance Squat Records and Narrow Stance Squat Statistics from Site Users

Narrow Stance Squat - Similar Exercises

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Narrow Stance Squat Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Calves blue Lowerback blue Glutes blue Hamstrings blue Quads orange

Narrow Stance Squat Equipment


Narrow Stance Squat Training Details

The narrow stance squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, lower back, glutes, and hamstrings.

The only narrow stance squat equipment that you really need is the following: barbell. There are however many different narrow stance squat variations that you can try out that may require different types of narrow stance squat equipment or maye even require no equipment at all.

Learning proper narrow stance squat form is easy with the step by step narrow stance squat instructions, narrow stance squat tips, and the instructional narrow stance squat technique video on this page. The narrow stance squat is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the narrow stance squat video, learn how to do the narrow stance squat, and then be sure and browse through the narrow stance squat workouts on our workout plans page!

Narrow Stance Squat Sports

Narrow Stance Squat Force Type: Push
Narrow Stance Squat Mechanics Type: Compound
Narrow Stance Squat Other Names: Narrow Stance Squats
1 Review
  • doctrujillo
    over 2 years ago #

    A good exercise to warm up for Deadlifts, as the weight gets heavier it's harder to keep your balance, especially if feet are touching.