Bodyweight Narrow Stance Squat
Description
The bodyweight narrow stance squat is performed with the feet positioned closer than shoulder-width. The narrow stance shifts emphasis from the glutes and inner thighs to the quadriceps, especially the outer quad fibers. It is a strong quad-focused option for home training or warm-up.
Muscle Group
Equipment Required
Bodyweight Narrow Stance Squat Instructions
- Stand with feet narrower than shoulder-width, almost together.
- Hold your arms out in front for balance.
- Brace your core and stand tall.
- Squat down by bending your knees and hips.
- Keep your knees tracking over your toes.
- Allow your torso to lean slightly forward as you descend for balance.
- Continue down until your thighs are parallel to the floor or as deep as mobility allows.
- Drive up through your heels to stand back to the starting position.
Bodyweight Narrow Stance Squat Form & Visual
Bodyweight Narrow Stance Squat Benefits
- Maximally targets the quadriceps
- Outer quad emphasis with narrow stance
- Builds quad size with no equipment
- Useful for home training or warm-up
- Improves ankle and knee mobility
- Foundation for harder single-leg variations
Bodyweight Narrow Stance Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
Bodyweight Narrow Stance Squat Variations & Alternatives
- Bodyweight Squat
- Air Squat
- Pistol Squat
- Goblet Squat
