Narrow to Normal Squat
Squat variations targeting different muscles! Narrow stance builds quads, normal stance builds glutes. Level up your leg day!
The Narrow to Normal Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Narrow to Normal Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Hamstrings
Narrow to Normal Squat Variations and Alternatives
How to do the Narrow to Normal Squat
Start by standing upright with your feet close together, approximately hip-width apart or slightly narrower. Keep your arms crossed over your chest or extend them out in front for balance.
Begin the squat by bending at the knees and hips, pushing your buttocks backward as if sitting into a chair while keeping your chest up and your spine in a neutral position.
Lower your body until your thighs are at least parallel to the ground. Make sure your knees remain aligned with your toes and do not extend too far forward beyond your feet.
Pause briefly at the bottom of the squat position.
Push through your heels and extend your hips and knees to return to the starting narrow stance.
Step out with each foot to attain a normal squat width, which is about shoulder-width apart or slightly wider.
Perform another squat at this width, following the same form as before, lowering your body until your thighs are parallel to the ground and then rising back up.
Return to the starting narrow position to complete one repetition.
Repeat the sequence for the desired number of repetitions and sets, alternating between the narrow and normal squat stances.
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Narrow to Normal Squat FAQs
What muscles does the Narrow to Normal Squat work?
The Narrow to Normal Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Narrow to Normal Squat?
None. The Narrow to Normal Squat is a bodyweight exercise, so you can do it anywhere.
Is the Narrow to Normal 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 Narrow to Normal Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Narrow to Normal Squat variations and alternatives?
Similar exercises include the Barbell Narrow-Stance Squat, Bodyweight Wide Hand Together Squat, Close-Stance Squat and Narrow Deficit Squat.
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