Bodyweight Narrow-Stance Squat
The Bodyweight Narrow-Stance Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, core and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Narrow-Stance Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Bodyweight Narrow-Stance Squat Variations and Alternatives
How to do the Bodyweight Narrow-Stance Squat
Stand with your feet together or no more than a few inches apart, your toes pointing forward.
Keep your chest lifted, your shoulders back, and your spine in a neutral position.
Cross your arms in front of you or place your hands behind your head to help maintain balance.
Slowly bend your knees and lower your body down as if you are sitting back into an invisible chair. Ensure your knees stay aligned with your toes and do not extend past them.
Lower yourself until your thighs are parallel to the ground, keeping your weight on your heels and your core engaged.
Pause briefly at the bottom of the movement.
Drive through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top.
Repeat for the desired number of repetitions and sets.
Ensure to perform the movement with control throughout the exercise, and avoid locking your knees when coming back to the starting position. Adjust the depth of the squat to your mobility and comfort levels, being cautious to maintain proper form to prevent injury.
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Bodyweight Narrow-Stance Squat FAQs
What muscles does the Bodyweight Narrow-Stance Squat work?
The Bodyweight Narrow-Stance Squat mainly works the quads and glutes & hips, with help from the hamstrings, core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Narrow-Stance Squat?
None. The Bodyweight Narrow-Stance Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Narrow-Stance Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Narrow-Stance Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Narrow-Stance Squat variations and alternatives?
Similar exercises include the Heels-Together Slight-Squat, Hindu Squat, Holding Squat and Horse-Stance Squat.
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