Dumbbell Narrow Stance Squat

Dumbbell Narrow Stance Squat


This exercise involves holding a dumbbell and performing a squat with a narrow stance, meaning the feet are closer together than in a traditional squat. It targets the quads, glutes, and hamstrings while also engaging the core.

Muscle Group

Equipment Required

Dumbbell Narrow Stance Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing inwards towards your body.
  2. Bring your feet closer together so that they are only a few inches apart.
  3. Keeping your back straight, lower your body down into a squat position, as if you were sitting back into a chair.
  4. As you lower yourself down, raise the dumbbells up to shoulder height, keeping your elbows close to your body.
  5. Pause for a moment at the bottom of the squat, then push back up to the starting position, lowering the dumbbells back down to your sides.
  6. Repeat for the desired number of repetitions.

Dumbbell Narrow Stance Squat Form & Visual

Dumbbell Narrow Stance Squat

Dumbbell Narrow Stance Squat Benefits

  • Strengthens the back muscles, including the latissimus dorsi, rhomboids, and trapezius
  • Improves posture and spinal alignment
  • Increases grip strength and forearm muscles
  • Engages the core muscles for stability and balance
  • Can be modified for different fitness levels and goals

Dumbbell Narrow Stance Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Narrow Stance Squat Variations & Alternatives

  • dumbbell-wide-stance-squat
  • dumbbell-front-squat
  • dumbbell-goblet-squat
  • dumbbell-overhead-squat
  • dumbbell-pistol-squat