Exercise guide
Close Stance Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The close stance squat shifts the emphasis toward the quadriceps and the outer thigh sweep while still engaging the glutes and hamstrings. This variation increases the range of motion at the knee and challenges your balance and ankle mobility more than a standard squat.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet closer than shoulder-width apart, with only a few inches of space between your heels.
- Point your toes forward or slightly outward to accommodate your natural ankle mobility.
- Engage your core and hold your arms out in front of you or at your chest for balance.
How to do it
- Inhale as you lower your hips back and down, keeping your weight distributed across your entire foot.
- Descend until your thighs are at least parallel to the floor, ensuring your knees track directly over your toes.
- Exhale as you drive through your mid-foot and heels to return to a full standing position.
- Maintain a controlled tempo, taking 2 seconds to lower and 1 second to rise.
Form checklist
- Keep your heels firmly planted on the ground throughout the entire rep.
- Maintain a neutral spine and keep your chest lifted to avoid excessive forward lean.
- Ensure your knees do not cave inward; they should stay parallel to each other.
- Avoid 'butt wink' or rounding your lower back at the bottom of the movement.
Pro tips
- Focus on 'pushing the floor away' to maximize the mind-muscle connection with your quadriceps.
- If you feel your heels lifting, place them on a slight elevation (like a 1-inch board) to compensate for limited ankle dorsiflexion.
Make it harder
- Add a 3-second pause at the bottom of the squat to increase time under tension and eliminate momentum.
- Perform '1.5 reps' by squatting to the bottom, rising halfway, returning to the bottom, and then standing all the way up.
Frequently asked
- What muscles does the close stance squat work?
- The close stance squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the close stance squat?
- The close stance squat requires no equipment — just your body weight.
- Is the close stance squat good for beginners?
- Yes. The close stance squat is a beginner-friendly movement and a strong foundation to build on.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps