Narrow Squat

A barbell squat variation with feet positioned close together, emphasizing quadriceps development and requiring greater balance.

Instructions

1. Set up in a squat rack with the bar on your shoulders at approximately upper back level.
2. Position your feet less than shoulder-width apart (approximately 6-12 inches), with your toes slightly pointed outward.
3. Maintain an upright posture with your chest up and core engaged. This is your starting position.
4. Begin by bending your knees and hips simultaneously, lowering yourself in a controlled manner.
5. Descend until the angle between your upper leg and calf is slightly less than 90 degrees.
6. Drive through your heels and extend your knees and hips to return to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your weight distributed through the mid-foot to heel.
• Maintain a neutral spine throughout the movement.
• The narrow stance increases balance difficulty; use caution with heavy loads.
• This variation emphasizes quadriceps over glutes compared to wider stances.
• Move slowly and deliberately to maintain control with the narrow stance.
• Warm up adequately before using heavy weight.