Bodyweight Narrow Stance Squat

Bodyweight Narrow Stance Squat

The Bodyweight Narrow Stance Squat is a highly effective lower body exercise that targets your quadriceps, hamstrings, and glutes. It is a variation of the traditional squat, but with a narrower stance. This exercise challenges your lower body strength and stability, helping you build strong and toned legs. By bringing your feet closer together, you emphasize the engagement of your inner thigh muscles, also known as the adductors. This can be particularly beneficial for individuals who want to strengthen their inner thighs and improve overall lower body stability. In addition to the muscle-building benefits, the Bodyweight Narrow Stance Squat also helps improve your balance and mobility. The narrower stance requires greater control and coordination, enhancing overall body awareness. This can translate into improved performance in other exercises and daily activities. Since this exercise utilizes your bodyweight as resistance, it can be easily performed at home as part of a bodyweight workout routine. However, for those looking to add extra intensity, it can also be done with dumbbells or a barbell. Customizing the resistance allows for progression over time as you become stronger and more comfortable with the exercise. Incorporating the Bodyweight Narrow Stance Squat into your workout routine can help you achieve your lower body goals, whether it's building strength, toning your legs, or improving balance and stability. Just remember to maintain proper form and gradually increase the intensity as you progress.


  • Stand with feet shoulder-width apart, toes pointed forward.
  • Bring your feet closer together so that they are about hip-width apart.
  • Engage your core and maintain a neutral spine.
  • Lower your body down by bending at the hips and knees, as if you are sitting back into a chair. Keep your chest up and your weight predominantly on your heels.
  • Continue descending until your thighs are parallel to the floor, or as low as you can comfortably go.
  • Pause for a moment, then push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the squat movement.
  • Engage your core muscles by bracing your abs and keeping your back straight.
  • To increase difficulty, try incorporating a pause at the bottom of the squat.
  • Vary the tempo of your squats to challenge your muscles in different ways.
  • Perform the exercise in front of a mirror to ensure proper alignment.
  • Incorporate bodyweight squats into a circuit training routine for a full-body workout.
  • To target different muscles, you can experiment with different foot positions.
  • Gradually increase the range of motion as you become more comfortable with the exercise.
  • Don't forget to warm up and stretch before performing bodyweight narrow stance squats.
  • Stay consistent with your workouts to see the best results.


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