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Upper Legs · Dumbbell
Dumbbell Narrow Stance Squats
Dumbbell Narrow Stance Squats is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. 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
- Dumbbell
- 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
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Narrow Stance Squats
- Stand with your feet close together, about hip-width apart, holding a dumbbell in each hand at your sides with your palms facing your body.
- Begin the squat by pushing your hips back and bending your knees to lower your body, keeping the dumbbells at your sides.
- Lower yourself until your thighs are parallel to the floor or as low as you can comfortably go while maintaining proper form.
- Push through your heels to stand back up, straightening your legs and returning to the starting position. Repeat for the desired number of repetitions.
Form tips
- Ensure your weight is evenly distributed through your feet, especially your heels, to activate your glutes and quadriceps.
- Breathe in as you lower into the squat and breathe out as you push back up.
- Keep your knees in line with your toes to avoid excessive strain on your knees.
Dumbbell Narrow Stance Squats alternatives
More quads exercises
Dumbbell Narrow Stance Squats FAQ
What muscles does Dumbbell Narrow Stance Squats work?
Dumbbell Narrow Stance Squats mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Narrow Stance Squats?
You need a dumbbell.
How many sets and reps of Dumbbell Narrow Stance Squats 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 Dumbbell Narrow Stance Squats good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Narrow Stance Squats 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 Dumbbell Narrow Stance Squats?
Other exercises for the quads include Smith Machine Narrow Stance Heels Elevated Squats, Barbell Narrow Stance Squat, Bodyweight Squats and Kettlebell Squats.
For developers
Use Dumbbell Narrow Stance Squats 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.
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