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Barbell Narrow Stance Squat

Barbell Narrow Stance Squat

The Barbell Narrow Stance Squat is a compound exercise that primarily targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes. This variation of the squat is performed using a barbell, which adds resistance to challenge and strengthen your muscles. To perform the Barbell Narrow Stance Squat, start by standing with your feet hip-width apart and the barbell resting on your upper back, across your traps. Then, bring your feet closer together, with only a slight gap between them. This narrower stance will shift the main focus of the exercise to your quads. As you begin the movement, engage your core and initiate the squat by pushing your hips back, bending your knees, and lowering your body down towards the ground. Keep your chest up and your back straight throughout the movement, while maintaining a tight grip on the barbell. Once you reach a comfortable depth, reverse the movement by driving through your heels and extending your knees and hips to stand back up. Remember to focus on using your leg muscles to power the movement, while keeping your upper body stable. Incorporating the Barbell Narrow Stance Squat into your workout routine can help enhance your lower body strength, stability, and muscle development. However, if you have any pre-existing injuries or limitations, it's always wise to consult with a fitness professional to ensure proper form and suitability for your specific needs.


  • Start by placing a barbell across your upper back, resting it on your traps.
  • Stand with your feet shoulder-width apart, toes pointing forward.
  • Take a deep breath and brace your core.
  • Begin the movement by pushing your hips back and bending your knees to lower your body.
  • Ensure that your knees stay in line with your toes and don't cave inward.
  • Continue descending until your thighs are parallel to the ground or slightly below.
  • Drive through your heels to push the weight back up, extending your knees and hips simultaneously.
  • Exhale at the top of the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to maximize muscle activation and prevent injuries.
  • Start with light weights and gradually increase the load as you become more comfortable with the movement.
  • Engage your core muscles by bracing them throughout the exercise.
  • Focus on pushing through your heels as you come up from the squat to activate your glutes and hamstrings.
  • Control your descent and avoid any rapid or jerky movements.
  • Include the barbell narrow stance squat in your leg day routine to target your quads, hamstrings, and glutes.
  • Make sure to warm up before performing the exercise to prepare your muscles and joints for the movement.
  • If you experience any pain or discomfort during the exercise, consult with a fitness professional to assess your technique and make any necessary adjustments.
  • Listen to your body and rest as needed between sets to prevent overexertion and reduce the risk of injury.
  • Combine the barbell narrow stance squat with other lower body exercises for a well-rounded leg workout.


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