Description

The barbell narrow stance squat is a lower body exercise that targets the glutes, quadriceps, and hamstrings.

Starting Position

Stand with your feet hip-width apart, toes slightly turned out. Hold a barbell across your upper back with hands slightly wider than shoulder-width apart.

Technical Execution

Lower your body by bending at the hips and knees, keeping the chest up and back straight. Descend until your thighs are parallel to the ground, then drive through the heels to return to the starting position.

Range of Motion

Full range of motion should include lowering until thighs are parallel to the ground and returning to starting position with full hip extension.

Variations

Variations can include using a kettlebell goblet hold, adding a pause at the bottom of the squat, or performing single-leg squats.

Common Mistakes

Common mistakes include leaning too far forward, not maintaining a neutral spine, and using improper foot placement.

Practical Advice

Focus on keeping your chest up, knees tracking over toes, and pushing through your heels during the movement.

Additional Notes

Ensure proper warm-up and flexibility before performing this exercise to prevent injuries.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles