Barbell Narrow Stance Squat

Muscles worked

Setup

1. Position the barbell across your upper traps in a high-bar position for a more upright torso.
2. Step back from the rack and place your feet closer than hip-width apart, with toes pointing nearly straight ahead.
3. Grip the bar firmly just outside your shoulders and pull your elbows down to create a stable shelf with your traps.
4. Engage your core and stand tall to establish a neutral spine before beginning.

How to do it

1. Inhale and lower your hips by bending at the knees and hips simultaneously, keeping your chest as upright as possible.
2. Descend until your thighs are at least parallel to the floor, ensuring your knees track directly over your toes.
3. Exhale and drive through the mid-foot to return to the starting position, focusing on pushing the floor away.
4. Maintain a controlled 2-3 second descent and a powerful, explosive ascent.

Form checklist

• Keep your heels firmly planted on the ground at all times.
• Maintain an upright chest to prevent the hips from rising too fast.
• Ensure knees do not cave inward during the drive upward.
• Keep your core braced tightly to protect the lower back.

Pro tips

• Focus on the mind-muscle connection with your quadriceps, specifically the outer 'sweep' of the leg.
• If ankle mobility is a limiting factor, place small weight plates under your heels to allow for greater depth and quad activation.

Make it harder

• Add a 2-second pause at the bottom of each repetition to increase time under tension and remove momentum.
• Utilize a 4-second eccentric (lowering) phase to maximize metabolic stress and control.

Frequently asked

What muscles does the barbell narrow stance squat work?

The barbell narrow stance squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and erector spinae as secondary muscles.

What equipment do you need for the barbell narrow stance squat?

The barbell narrow stance squat uses barbell and weight plate.

Is the barbell narrow stance squat good for beginners?

The barbell narrow stance squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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