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How to do Barbell Narrow Stance Squat

The barbell narrow stance squat is a lower body strength exercise that targets the glutes, with significant involvement of the quadriceps, hamstrings, and calves. It is performed by holding a barbell across the upper back and squatting with a narrow stance, emphasizing the inner thighs and glutes.

Barbell Narrow Stance Squat demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Barbell
Level
Intermediate
Category
Legs

How to do Barbell Narrow Stance Squat, step by step

  1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
  2. Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
  4. Continue lowering until your thighs are parallel to the ground or slightly below.
  5. Pause for a moment, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Barbell Narrow Stance Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Barbell Narrow Stance Squat in SPLYT

Barbell Narrow Stance Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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