Barbell Narrow Stance Squat

Barbell Narrow Stance Squat

The Barbell Narrow Stance Squat is a highly effective compound exercise that targets multiple muscle groups, primarily focusing on the lower body. This exercise is performed by placing a barbell across your upper back, with your feet positioned slightly closer together than shoulder-width apart. The Narrow Stance Squat works the quadriceps, hamstrings, and glutes, while also engaging the core muscles for stability and balance. By narrowing your stance, you place a greater emphasis on the quads, making this exercise particularly beneficial for individuals looking to build strength and muscle in the front of their thighs. In addition to building lower body strength, the Barbell Narrow Stance Squat also improves overall lower body mobility and flexibility. This exercise requires a good range of motion in the hip and ankle joints, promoting improved joint health and preventing muscle imbalances. When incorporating the Barbell Narrow Stance Squats into your workout routine, it's important to start with a weight that allows you to maintain proper form throughout the movement. Gradually increase the weight as your strength improves, always paying attention to maintain proper technique and avoiding excessive strain on your joints. Remember, form and control are key to getting the most benefit from this exercise. Be sure to engage your core, keep your chest lifted, and lower down with control, focusing on pushing through the heels to stand back up. As with any exercise, if you experience any pain or discomfort, it is advisable to consult with a fitness professional to ensure proper execution and prevent injury.


  • Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  • Place the barbell on your upper back, resting it on your trapezius muscles, and grip the barbell with a narrow overhand grip.
  • Engage your core muscles and lower your body down by bending at the knees and hips, as if you were sitting back into a chair.
  • Keep your chest up, back straight, and your knees aligned with your toes as you lower yourself down into a squat position.
  • Continue descending until your thighs are parallel to the floor, or as low as you can comfortably go.
  • Pause at the bottom of the squat, then push through your heels to reverse the movement and return to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form is maintained throughout the exercise.
  • Remember to breathe consistently throughout the movement, exhaling as you exert force and inhaling during the eccentric phase of the exercise.

Tips & Tricks

  • Focus on maintaining a strong and stable core throughout the movement.
  • Keep your chest lifted and your shoulder blades pulled back to maintain proper upper body posture.
  • Engage your glutes, hamstrings, and quadriceps as you lower into the squat.
  • Ensure that your knees align with your toes and do not collapse inward.
  • Start with a lighter weight to practice proper form and technique.
  • Gradually increase the weight as your strength and confidence improve.
  • Incorporate a full range of motion by squatting to at least parallel or below.
  • Remember to breathe throughout the exercise, exhaling as you push back up.
  • Take your time and focus on controlled movements rather than rushing through the exercise.
  • Consider working with a certified personal trainer to ensure proper technique and avoid injury.


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