TETSUBarbell Narrow Stance Squat
The Barbell Narrow Stance Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Narrow Stance Squat
- Stand with your feet shoulder-width apart and toes pointing slightly outward.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Narrow Stance Squat work?
The Barbell Narrow Stance Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Narrow Stance Squat?
You need a barbell to perform the Barbell Narrow Stance Squat.
How many sets and reps of the Barbell Narrow Stance Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Narrow Stance Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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