Narrow Stance Squats

A barbell squat variation with feet positioned close together, increasing quadriceps emphasis and balance requirements.

Instructions

1. Set up in a squat rack and position the bar across the back of your shoulders at approximately upper back level.
2. Unrack the bar by pushing with your legs while straightening your torso.
3. Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with toes slightly pointed outward (approximately 3-6 inches apart).
4. Keep your head up at all times and maintain a straight back.
5. Begin to slowly lower yourself by bending your knees while maintaining a straight posture with your head up.
6. Continue descending until the angle between your upper leg and calf becomes slightly less than 90 degrees.
7. Drive through the heel of your feet, pushing the floor to straighten your legs and return to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Ensure the front of your knees makes an imaginary straight line with your toes perpendicular to the front.
• If your knees travel past your toes, you may be placing undue stress on the knee.
• Keep weight distributed through your mid-foot to heel.
• The narrow stance requires greater balance; use lighter loads if needed.
• Maintain constant tension in your core throughout the movement.
• Practice with moderate loads to develop solid form before adding significant weight.