The barbell narrow stance squat is a lower body strength exercise that targets the glutes, with significant involvement of the quadriceps, hamstrings, and calves. It is performed by holding a barbell across the upper back and squatting with a narrow stance, emphasizing the inner thighs and glutes.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart and toes pointing slightly outward.
2
Hold the barbell across your upper back, resting it on your traps or rear delts.
3
Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
4
Continue lowering until your thighs are parallel to the ground or slightly below.
5
Pause for a moment, then push through your heels to return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Position your feet hip-width apart or slightly narrower with toes pointing forward or very slightly out.
•The narrow stance shifts more emphasis to the quads compared to a wide stance; expect to feel it more in the front of your thighs.
•You may need to elevate your heels on small plates if ankle mobility limits your depth with a narrow stance.
Common Mistakes
•Going so narrow that the knees cave inward, which stresses the knee ligaments.
•Leaning too far forward to compensate for limited ankle mobility in the narrow stance.
•Not going deep enough; the narrow stance can feel restrictive at the bottom, so work on ankle mobility.