Barbell Narrow Stance Squat

QuadricepsGlutesHamstringsBarbellIntermediate
1. Stand with your feet shoulder-width apart. 2. Hold the barbell across your upper back, resting it on your trapezius muscles. 3. Step your feet closer together, keeping them about hip-width apart. 4. Keeping your chest up and core engaged, initiate the movement by bending your knees and pushing your hips back as if sitting on a chair. 5. Lower your body down until your thighs are parallel to the floor or as low as you comfortably can, ensuring your knees are tracking in line with your toes. 6. Push through your heels and drive your hips forward to return to the starting position, squeezing your glutes at the top. 7. Repeat for the desired number of repetitions while maintaining proper form throughout the exercise.

How to perform the Barbell Narrow Stance Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Narrow Stance Squat using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Related exercises

Barbell 2 3 Deadlift

GlutesBarbellIntermediate

The Barbell 2 3 Deadlift is a strength exercise that targets the posterior chain, including the hamstrings, glutes, a…

View

Barbell Alternate Biceps Curl

BicepsBarbellBeginner

1. Stand up straight with your feet shoulder-width apart. 2. Hold a barbell in both hands with an underhand grip, pal…

View

Barbell Anderson Squat

QuadricepsBarbellIntermediate

The Barbell Anderson Squat is a variation of the squat that emphasizes strength in the starting position.Set a barbel…

View

Barbell Back Wide Shrug

TrapeziusBarbellIntermediate

The Barbell Back Wide Shrug targets the upper trapezius muscles to enhance shoulder strength and stability.Stand with…

View

Barbell Band Assisted Deadlift

GlutesBarbellBeginner

Perform the barbell band assisted deadlift to enhance your deadlifting technique and strength.Set up a barbell on the…

View

Barbell Banded Bench Press

Pectoralis MajorBarbellIntermediate

The barbell banded bench press enhances your bench press by adding accommodating resistance through bands.Set up a be…

View

Barbell Banded Bench Squat

QuadricepsBarbellIntermediate

The Barbell Banded Bench Squat combines the benefits of a squat with added resistance from bands, targeting the lower…

View

Barbell Banded Romanian Deadlift

GlutesBarbellIntermediate

The Barbell Banded Romanian Deadlift targets the hamstrings, glutes, and lower back. This exercise incorporates bands…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free