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Barbell Back Squat Narrow Stance

  • Intermediate
  • Quadriceps · Hamstrings

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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