Dumbbell Narrow-Stance Squat
The Dumbbell Narrow-Stance Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Narrow-Stance Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Narrow-Stance Squat Variations and Alternatives
How to do the Dumbbell Narrow-Stance Squat
Stand tall holding a dumbbell in each hand by your sides, with your feet placed closely together.
Keep your chest up, shoulders back, and engage your core for stability.
Begin bending at your knees and hips, pushing your hips back as if sitting down in a chair.
Lower your body in a controlled motion until your thighs are parallel to the floor, keeping your heels flat.
Push through your mid-foot and heels to drive your body back up to the starting position.
Dumbbell Narrow-Stance Squat FAQs
What muscles does the Dumbbell Narrow-Stance Squat work?
The Dumbbell Narrow-Stance Squat mainly works the quads and glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Narrow-Stance Squat?
Dumbbells.
Is the Dumbbell 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 Dumbbell Narrow-Stance Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Narrow-Stance Squat variations and alternatives?
Similar exercises include the Barbell Narrow-Stance Squat, Dumbbell Romanian Deadlift to Squat, Dumbbell Calf Hold Squat Raise and Dumbbell Sumo Deadlift.
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