Barbell Back Squat Narrow Stance
- Intermediate
- Quadriceps · Hamstrings
Setup instructions
1) Stand tall in front of bar racked on squat rack.
Ensure bar set at around just below shoulder height
Keep the chest up, core and glutes tight.
2) Duck under the bar & hold with an overhand grip just sloghtly outside the shoulders.
Place the bar on the meaty part of the traps, not on the boney part of the neck.
Place the feet in a narrow shoulder width stance with toes pointing forward.
Tuck the elbows under and point them towards the floor
Perform instructions
1) Tighten the bar into your traps like you trying to bend it over your shoulders.
Take a deep breath in and tighten the core muscles.
Slowly bend your legs and lower yourself into a squat position.
Keep the chest up, back flat and head neutral.
2) Lower your legs until pushing knees forward and hips back. Keep the heels engaged with the floor.
3) Pause for a second at the bottom. Press into the heels and drive back to the starting position.
4) Repeat for required reps then re-rack the bar slowly and safely
Anatomy
Equipment
Don't have the equipment you need? Click to order from one of our affiliated partners.
Interests
Health benefits
Muscular Endurance · Strength
Skills
Coordination · Power
Fitain isĀ FREE
for everyone to use
All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.
![](/media/ardnhpac/group-936.png?width=650)
Get started straight away
Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.
![](/media/othnidfs/get-started-straight-away.png?width=650)