Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Lower Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Narrow Squat Instructions

  1. Set up for the narrow squat by setting the barbell to just below shoulder height and loading the weight you want to use.
  2. Stand under the bar with your feet at about shoulder width apart.
  3. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
  4. Now take your hands over the back and grip the bar with a wide grip for stability.
  5. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
  6. Move your feet close together, around 6 inches apart.
  7. Keeping your back straight and eyes up push up through the legs and take the weight off the rack.
  8. Take a small step back and stabilize yourself.
  9. Keeping your eyes facing forwards slowly lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down.
  10. Squat down until your thighs are parallel to the floor, and then slowly raise your body back up by pushing through your heels. Do not lock the knees out when you stand up. 
  11. Then repeat the movement.

Exercise Tips:

  1. The narrow squat is a variation of the regular squat.
  2. As with all forms of squats, don't allow your knees to track out over your toes. Imagine there is a line at the tips of your toes. Your knees should never cross that line during this exercise. 
  3. Refer to the Squats page for additional tips.
1 Comment
Posted on: Mon, 04/01/2013 - 09:42

i like it