Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Narrow Stance Squat
Barbell Narrow Stance Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Barbell Narrow Stance Squat
- Stand with your feet closer than shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Lower your body with control to maximize muscle engagement and prevent injury.
- Focus on driving through your heels to engage your glutes and quadriceps effectively.
- Keep your chest up and shoulders back to maintain proper posture throughout the movement.
Barbell Narrow Stance Squat alternatives
More quads exercises
Barbell Narrow Stance Squat FAQ
What muscles does Barbell Narrow Stance Squat work?
Barbell Narrow Stance Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Barbell Narrow Stance Squat?
You need a barbell.
How many sets and reps of Barbell Narrow Stance Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Narrow Stance Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Narrow Stance Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Narrow Stance Squat?
Other exercises for the quads include Dumbbell Narrow Stance Squats, Bodyweight Squat, Smith Machine Narrow Stance Heels Elevated Squats and Narrow Stance Heels Elevated Dumbbell Goblet Squats.
For developers
Use Barbell Narrow Stance Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_4MM54X" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_4MM54X", "name": "Barbell Narrow Stance Squat", "model": "male", "counterpartId": "ex_PXNGFA", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_4MM54X/mp4-720.mp4?…", "poster": "https://…/ex_4MM54X/poster.jpg?…" } }