Narrow Stance Front Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Narrow Stance Front Squat is an effective lower-body exercise that primarily targets the quads while engaging several secondary muscle groups, including the abs, adductors, calves, glutes, hamstrings, hip flexors, and upper back. This variation of the front squat requires a barbell and involves positioning the feet closer together than in a traditional squat, which places more emphasis on the quadriceps. By maintaining a more upright torso, the exercise also challenges core stability and upper back strength. The narrow stance and deep squat movement make this exercise particularly beneficial for developing strength and endurance in the legs while promoting overall balance and coordination.
How to Perform
Start by setting the barbell at a height slightly below your shoulders on the rack.
Stand facing the bar and grip it with your hands just wider than shoulder-width. Step under the bar, resting it on the front of your shoulders, and elevate your elbows to ensure the bar stays in place.
Take a deep breath, engage your core, and lift the bar off the rack by pushing your hips forward and straightening your knees.
Step back 2-3 steps to find your stance, positioning your feet just inside shoulder-width apart, with your toes slightly pointed out.
Lower yourself into the squat by bending your knees and pushing your hips back. Keep your torso upright, and descend until your thighs are parallel to the floor.
Once you've reached parallel, begin to push through the floor with your feet to reverse the movement.
Keep your core tight and engage your glutes as you extend your knees and hips, driving the bar upward.
Finish the lift by fully extending your hips and knees, exhaling at the top to complete the 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
Experiment with your foot positioning to find the toe angle that feels most comfortable for you, as it can vary from person to person.
Use 2 or 3 fingers in the front rack position to reduce wrist strain and maintain a more comfortable grip during the squat.
To maintain an upright torso, focus on driving your elbows upward as you descend into the squat.
If you struggle with achieving the front rack position, consider using the cross-arm grip to support the bar.
When squatting, aim to maintain full contact with the floor using all three points of your foot: the big toe, little toe, and heel.
A slight forward movement of the knees over the toes is acceptable, but be cautious not to let them deviate too much inward or outward. Those with longer femurs may need to allow the knees to move further forward to keep an upright posture.
Your neck position is a matter of personal preference: some individuals prefer to keep their chin tucked, while others find it more effective to look straight ahead. Experiment with both to see which feels better for your body.
Ensure the knees are tracking in line with or just outside the second toe. Avoid pushing them out excessively to maintain proper alignment and avoid unnecessary strain.
How Not to Perform
Avoid Rounding the Lower Back: Do not let your lower back round as you descend, as this can lead to strain and potential injury. Focus on keeping your chest lifted and your spine neutral throughout the movement.
Don’t Let Your Knees Collapse Inward: Ensure your knees track over your toes and do not cave in towards the center. Allowing them to collapse can lead to knee pain or injury and reduces the effectiveness of the exercise on the target muscles.
Avoid Excessive Forward Lean: Do not lean forward too much as you squat, as this puts unnecessary stress on your lower back. Keep your torso upright by driving your elbows high in front of your body.
Don’t Overextend the Elbows: While it’s important to keep the elbows elevated in front of you, avoid overextending them, which could strain the shoulders and wrists. Focus on maintaining a controlled, stable position.
Avoid Using Momentum: Do not rely on momentum to lift the bar. Each movement should be controlled and deliberate, focusing on the target muscles (mainly the quads) rather than swinging or jerking the body up.
Don’t Let the Bar Drift Forward: Avoid letting the barbell shift forward out of the front rack position, as this can throw off your balance and increase the load on your lower back. Keep the barbell close to your body.
Don’t Look Up or Down Too Much: Avoid looking up or down excessively while performing the squat. This can strain your neck and affect your posture. Keep your neck in a neutral position, looking straight ahead or slightly down.
Avoid Narrow Stance: Don’t place your feet too close together. A stance too narrow will limit the range of motion and force more strain on the knees and hips. Make sure your feet are just inside shoulder-width for optimal alignment and muscle engagement.
Don’t Let Your Heels Lift Off the Ground: Ensure your heels remain in contact with the floor throughout the movement. Lifting your heels can cause instability and reduce the effectiveness of the exercise.
Avoid Inconsistent Breathing: Do not hold your breath throughout the squat. Focus on taking a deep breath before the descent, bracing your core, and exhaling as you rise. This helps maintain stability and control during the movement.
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.
