---
title: "Barbell Narrow Stance Squat"
description: "Stand with your feet closer than shoulder-width apart, holding a barbell across your upper back."
locale: en
slug: barbell-narrow-stance-squat
url: "https://hi.fitness/exercises/barbell-narrow-stance-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings"]
equipment: ["Barbell","Squat rack"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/3a337009-barbell-narrow-stance-squat.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Barbell Narrow Stance Squat

Stand with your feet closer than shoulder-width apart, holding a barbell across your upper back.

## How to do it

1. 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.
2. 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.
3. 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.

## Similar exercises

- [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Dumbbell Bulgarian Split Squat](https://hi.fitness/exercises/dumbbell-bulgarian-split-squat) - Quads · Dumbbell
- [Dumbbell Squats](https://hi.fitness/exercises/dumbbell-squats) - Quads · Dumbbell
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Dumbbell Front Squat](https://hi.fitness/exercises/dumbbell-front-squat) - Quads · Dumbbell
- [Dumbbell Split Squat](https://hi.fitness/exercises/dumbbell-split-squat) - Quads · Dumbbell
- [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell