---
title: "Dumbbell Narrow Stance Squats"
description: "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."
locale: en
slug: dumbbell-narrow-stance-squats
url: "https://hi.fitness/exercises/dumbbell-narrow-stance-squats"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/b5708c1f-dumbbell-narrow-stance-squats.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# 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.

## How to do it

1. 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.
2. Begin the squat by pushing your hips back and bending your knees to lower your body, keeping the dumbbells at your sides.
3. Lower yourself until your thighs are parallel to the floor or as low as you can comfortably go while maintaining proper form.
4. 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.

## Similar exercises

- [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell
- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell
- [Barbell Box Squat](https://hi.fitness/exercises/barbell-box-squat) - Quads · Barbell
- [Barbell Split Squat](https://hi.fitness/exercises/barbell-split-squat) - Quads · Barbell
- [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell