Narrow Stance Squats

Narrow Stance Squats is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Adductor magnus, Erector spinae, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Unrack
Rest the barbell on the muscles at the back of your shoulders.
Foot spacing
Choose a balanced stance narrower than shoulder width.
Toe direction
Turn your toes slightly outward.
Torso tension
Brace around your trunk before lowering.
Squat
Descend while allowing your knees to move forward.
Bottom position
Reverse direction before your heel or lower-back position changes.
Stand
Rise by pushing evenly through both feet in the narrow stance.

Key technique points

You do not have to bring your feet completely together.
Do not force your knees backward.
Keep your knees tracking outward in line with your feet.
Maintain the bar path over your midfoot.
Do not relax your back at the bottom.
Choose a narrow-stance depth that suits you.

Common mistakes

Forcing the feet together

This reduces the space available for your hips to descend.

Keeping the knees back

This can cause excessive forward torso lean.

Lifting the heels

This loses balance through the feet.

Knees touching

This causes the legs to cross each other's line.

Hips rising too quickly

This makes it harder to support the bar with your chest up.

Rounding at the bottom

The range of motion has exceeded your torso control.

Frequently asked questions