Barbell Narrow Stance Squat
Barbell Narrow Stance Squat
The Barbell Narrow Stance Squat is a variation of the traditional squat that emphasizes the quadriceps more intensely. By reducing the distance between the feet, this exercise shifts the focus to the front of the thigh, making it a great choice for those looking to strengthen and define their quads.
How to do Barbell Narrow Stance Squat
- Prepare the Barbell: Position a barbell on a squat rack at about shoulder height. Load the barbell with an appropriate weight.
- Stance and Grip: Step under the barbell and place it across your upper back. Stand with your feet closer than shoulder-width apart, toes pointing slightly outward.
- Unrack and Position: Lift the barbell off the rack by straightening your legs and take a step back.
- Lowering Down: Bend your knees and hips to lower your body as if sitting back into a chair. Keep your torso upright and core engaged.
- Squat Depth: Lower yourself until your thighs are at least parallel to the floor or as deep as your mobility allows.
- Rising Up: Drive through your heels and extend your knees and hips to return to the starting position.
Form Tips
- Maintain Upright Posture: Keep your chest up and back straight to avoid leaning too far forward.
- Knee Alignment: Ensure your knees are tracking over your toes throughout the movement.
- Controlled Movements: Lower and rise in a controlled manner to maintain balance and maximize muscle engagement.
- Engage Your Core: Keep your abdominal muscles tight to support your back.
Primary Muscles Targeted
- Quadriceps: The primary muscle group worked, especially in the narrow stance.
- Glutes: Activated when driving up from the bottom of the squat.
- Hamstrings: Work alongside the quadriceps during the movement.
Secondary Muscles Targeted
- Lower Back (Erector Spinae): Helps in maintaining an upright posture.
- Core Muscles: Engaged for stability and balance.
- Calves: Stabilize the body during the squat.
