Narrow Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Narrow Squat is a lower body exercise primarily targeting the quads, with secondary emphasis on the calves, glutes, and lower back. To perform this exercise, you stand with your feet closer together, typically under hip-width, while holding a barbell across your upper back. This positioning increases the range of motion for the quads, effectively isolating them while also engaging other muscle groups. As you lower your body into a squat, make sure to maintain a controlled movement and proper posture to avoid injury. The narrow stance also places additional stress on the knees and requires core stability to support the weight of the barbell.
How to Perform
Begin by setting up the barbell on a rack just below shoulder height and load it with the desired weight.
Position yourself under the bar with your feet placed about shoulder-width apart.
Rest the barbell on the upper part of your back, ensuring it’s not on your neck. The bar should feel comfortable; if not, consider adding padding for extra comfort.
Reach behind you and grip the bar with your hands in a wide position to provide stability throughout the movement.
Bend your knees slightly, straighten your back, and prepare to lift the bar off the rack.
Move your feet closer together, aiming for about a 6-inch distance between them. This narrow stance will engage the quads more intensely.
With your back straight and your gaze forward, push through your legs to lift the bar off the rack.
Take a small step back and stabilize your position before beginning the squat.
Slowly lower your body, keeping your chest up and avoiding leaning forward. Focus on pushing your hips back as your knees bend, lowering yourself straight down.
Continue lowering until your thighs are parallel to the floor, then reverse the motion by pushing through your heels to raise your body back up.
Avoid locking your knees at the top of the movement to maintain tension in your muscles.
Repeat the movement for the desired number of repetitions, ensuring controlled and steady form throughout each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The narrow squat is a modified version of the standard squat.
As with any squat variation, it’s important to prevent your knees from extending beyond your toes.
Visualize an imaginary line at the tips of your toes, and make sure your knees do not cross this line while performing the movement.
For further guidance and tips on proper squat form, refer to the Squats page.
How Not to Perform
Avoid Letting Your Knees Cave In: Ensure that your knees track in line with your toes throughout the movement. Letting them cave inward can strain your knees and reduce the effectiveness of the exercise.
Do Not Lean Forward: Keep your chest up and back straight. Leaning forward places excessive stress on your lower back and can cause injury. Focus on hinging at the hips while maintaining a neutral spine.
Don’t Allow the Barbell to Rest on Your Neck: Position the barbell across the upper part of your back, not on your neck. This will prevent discomfort and potential injury to your neck and spine.
Avoid Going Too Deep (Beyond Parallel): While lowering your body, don’t squat too deep if it causes discomfort in your knees or lower back. Going below parallel can strain the joints if you don’t have the proper mobility.
Do Not Lock Your Knees at the Top: When you reach the top of the movement, avoid locking your knees. This can place unnecessary stress on your knee joints and reduce the effectiveness of the exercise. Keep a slight bend in your knees.
Don’t Use Momentum: Avoid bouncing or jerking your body to complete the squat. Focus on slow, controlled movements to engage the target muscles (quads) and prevent unnecessary strain on your joints.
Do Not Round Your Back: Keep your back straight and avoid rounding it during the squat. Rounding your back can lead to serious spinal injuries. Maintain proper posture throughout the exercise.
Avoid Excessive Foot Placement: Do not place your feet too far apart or too close together. Keep them about 6 inches apart to maintain balance and focus on the quads without overloading the knees or hips.
Don’t Look Down: Looking down while performing the squat can disrupt your posture and cause you to lean forward. Keep your gaze forward to maintain alignment and engage your core.
Don’t Rush the Movement: Take your time with each rep. Rushing through the squat can lead to poor form and ineffective targeting of the muscles. Focus on the muscle contraction during both the lowering and lifting phases.
Avoid Inconsistent Depth: Ensure that you squat to a consistent depth with each rep, ideally until your thighs are parallel to the ground. Inconsistent depth can lead to imbalanced muscle development and reduced efficiency.
Don’t Ignore Warm-Up: Failing to warm up properly before performing the narrow squat can increase the risk of injury. Take time to warm up your muscles and joints, particularly your quads, hips, and lower back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
