The Barbell Narrow Stance Squat is a variation of the traditional squat exercise that requires the lifter to place their feet closer together, typically around hip-width apart. This stance targets the quads, hamstrings, and glutes more intensely than a wider stance squat.

Muscle Groups:
Upper Legs

Muscles:
Glutes

How to perform

To perform the Barbell Narrow Stance Squat, follow these step-by-step instructions:

1. Start by setting up a barbell on a squat rack at about chest-height. Load the barbell with an appropriate amount of weight based on your strength and fitness level.

2. Stand facing the barbell with your feet positioned closer together than your hips, toes pointed slightly outward.

3. Squat down and grip the barbell with an overhand grip, hands positioned slightly wider than shoulder-width apart. Rest the barbell on the back of your shoulders, keeping your chest up and core engaged.

4. Take a deep breath and brace your core.

5. Inhale as you bend your knees and hips, lowering your body towards the ground in a controlled manner. Focus on keeping your chest up and your back straight throughout the movement.

6. Descend until your thighs are parallel to the ground or slightly below, without allowing your knees to cave inwards. Keep your weight in your heels to maintain balance.

7. Exhale as you push through your heels and drive your hips forward to return to the starting position. Keep your core tight and maintain a neutral spine as you stand back up.

8. Repeat for the desired number of reps, ensuring proper form is maintained throughout the exercise.

9. Once you have completed your set, carefully rack the barbell back on the squat rack.

Remember to start with a light weight when first trying this exercise to ensure you have the proper form and technique down before increasing the weight. It is also important to listen to your body and only go as low as your mobility allows to prevent injury.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.