How to do the Barbell Narrow Stance Squat
Barbell Narrow Stance Squat is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Narrow Stance Squat demonstration · © GymiaFit
Barbell Narrow Stance Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Narrow Stance Squat step by step
- 1Stand with your feet shoulder-width apart and toes pointing slightly outward.
- 2Hold the barbell across your upper back, resting it on your traps or rear delts.
- 3Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
- 4Continue lowering until your thighs are parallel to the ground or slightly below.
- 5Pause for a moment, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Narrow Stance Squat — questions
What muscles does the Barbell Narrow Stance Squat work?
The Barbell Narrow Stance Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Narrow Stance Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Narrow Stance Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Narrow Stance Squat?
Barbell Deadlift, Barbell One Arm Side Deadlift, Barbell Romanian Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Narrow Stance Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.