Narrow Stance High Bar Back 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 High Bar Back Squat is a lower-body exercise that primarily targets the quadriceps, with secondary activation of the abs, adductors, calves, glutes, hamstrings, hip flexors, and lower back. Performed with a barbell placed high on the upper traps, the narrow stance involves positioning the feet closer together than in a traditional squat, which shifts the focus to the quads while engaging other stabilizing muscles. This variation requires good balance and core stability, making it an effective exercise for building leg strength and improving overall lower body muscle development.
How to Perform
Set the barbell just below shoulder height and adjust the safety stops so they are just above knee level for safety.
Grip the bar with your pinkies placed on the smooth rings of the barbell to ensure proper hand positioning.
Step under the bar, placing it on the upper traps, and make sure to keep your chest up and gaze forward.
Unrack the bar, take 2-3 steps backward, and position your feet slightly narrower than shoulder-width apart, keeping them pointed forward.
Inhale deeply, engaging your core, and ensure your elbows are positioned in line with your torso, not flaring out.
Begin the squat by pushing your hips back while simultaneously bending your knees, maintaining a controlled descent.
Lower your body until your thighs are parallel to the floor or slightly below, making sure to keep your chest upright and back straight.
Reverse the motion by driving through your heels and pressing your feet into the floor, ensuring that your core remains tight throughout the movement.
Exhale as you extend your hips and knees, returning to a fully upright position, and finish the lift with your body in a neutral alignment.
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Tips
The angle of your toes can vary depending on what feels most comfortable for you, so experiment to find your ideal position.
Set the barbell on your upper traps by pulling it down into position, ensuring it rests securely.
Try using a “false grip” (thumbless grip) to help alleviate any discomfort in your wrists or elbows, as this can benefit some lifters.
Focus on driving through the entire foot, ensuring contact with the big toe, little toe, and heel for a stable base.
Visualize lowering your hips straight down, aiming to move your back pockets directly toward your heels, not backward.
A slight forward movement of the knees over the toes is acceptable, but make sure the knees don’t shift excessively inward or outward. Lifters with longer femurs may need to allow their knees to travel further forward to maintain an upright posture.
As you rise from the squat, push your traps into the bar and pull your elbows toward your body to initiate the movement out of the hole.
Your neck position is a personal preference—some prefer to keep the chin tucked and maintain a neutral neck, while others do well by looking straight ahead. Experiment with both to find the most comfortable and effective position for you.
If using a low-bar position, you may need to lean forward more at the torso to engage the posterior chain effectively and sit back into the hips.
Avoid excessively pushing the knees out, but ensure they track over or slightly outside the second toe for proper alignment.
How Not to Perform
Avoid Widening Your Stance: A narrow stance is essential for targeting the quads. Widening your feet will shift the focus away from the quads and place more strain on the hips and glutes. Keep your feet just inside shoulder-width to maintain proper alignment and muscle engagement.
Don’t Let Your Knees Collapse Inward: Allowing your knees to cave in during the squat will put unnecessary stress on the knees and increase the risk of injury. Focus on keeping your knees aligned with your toes, tracking over or slightly outside the second toe.
Avoid Overextending the Back: Excessive arching of the lower back during the squat can lead to strain and injury. Maintain a neutral spine throughout the movement, keeping your chest up and your back straight. Avoid excessive forward lean that may cause the lower back to overextend.
Don’t Use Momentum: Using momentum to drive yourself up will reduce the effectiveness of the exercise and can lead to injury. Perform each repetition with controlled movement, focusing on engaging the target muscles rather than swinging or jerking your body to complete the lift.
Don’t Rush the Descent: Descending too quickly or without control can result in loss of balance and improper muscle activation. Lower yourself in a controlled manner, ensuring you descend to at least parallel with the floor to fully engage the quads.
Avoid Shifting Weight onto the Toes: Shifting your weight too far forward onto your toes will destabilize your stance and reduce the focus on the quads. Make sure your weight is evenly distributed across the entire foot, with emphasis on the heels and midfoot, to maintain balance and proper form.
Don’t Overextend the Knees at the Top: Locking your knees fully at the top of the movement can lead to joint strain. Instead, stop just short of full extension to maintain tension on the muscles and avoid putting undue stress on the knee joints.
Avoid Looking Up or Down: Poor neck positioning, such as looking up or excessively down, can lead to strain in the neck and affect your overall balance. Keep your head in a neutral position, with your gaze forward or slightly downward, to maintain proper spinal alignment.
Don’t Let Your Elbows Flare Out: Flared elbows will disrupt the stability of the bar and may lead to shoulder or wrist strain. Keep your elbows close to your body as you perform the squat, especially when pushing out of the hole.
Avoid Failing to Brace Your Core: Not engaging your core can compromise your stability and posture, leading to lower back strain. Before initiating the squat, take a deep breath, brace your core, and keep it engaged throughout the entire movement to protect your spine and maximize power transfer.
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.
