Also known as: close-stance squat, narrow-stance squat, close-feet squat, close-stance bodyweight squat, quad-focused squat

What is Narrow squats?

Narrow squats are a bodyweight squat variation with feet close together that emphasizes the quadriceps. This easy leg exercise improves quad strength, knee tracking, and balance; ideal for beginners and as a quad-focused warm-up or accessory movement.

How to Do Narrow squats

  1. Set stance: Stand with feet together, toes forward and weight evenly distributed; shoulders relaxed and arms at your sides. Engage your core for spinal support.
  2. Brace core: Take a deep breath and brace your core while keeping your chest up to stabilize the spine and reduce knee or low-back strain during the squat.
  3. Initiate squat: Push hips back slightly, bend knees, and lower under control until thighs are parallel or as comfortable while maintaining an upright torso to target quads.
  4. Arms for balance: Extend your arms forward at shoulder height as you descend to help balance; keep shoulders relaxed and avoid shrugging toward the ears.
  5. Knee alignment: Keep knees tracking over your toes without collapsing inward and maintain weight through the heels to protect the joint and maximize quadriceps engagement.
  6. Stand up: Drive through the heels, squeeze your quads, and return to standing while exhaling. Reset posture and repeat each rep with controlled tempo.

Muscle Groups

Quadriceps

Description

Stand with your feet together and arms by your sides. As you squat down, extend your arms forward for balance. Lower until your thighs are parallel to the ground or as far as comfortable, then push through your heels to return to standing, bringing your arms back to your sides.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of narrow squats?

Narrow squats place greater emphasis on the quadriceps, improving quad strength, knee tracking, and balance. They can help correct muscular imbalances and serve as a low-equipment option for leg conditioning.

What common mistakes should I avoid with narrow squats?

Avoid letting knees cave inward, rounding the lower back, or shifting weight onto your toes. Keep chest up, core braced, and weight through the heels to protect joints and maintain quad focus.

How can I progress or modify narrow squats?

Progress by adding tempo (slow eccentrics), increasing reps, holding a weight close to the chest, or moving to narrow-stance goblet squats. Alternatives include split squats or Bulgarian split squats for unilateral load.