Narrow Stance Squats

What it is

This compound movement is a barbell squat variation. It primarily targets your quadriceps, the muscles on the front of your thighs. Your glutes, hamstrings, calves, and lower back also work to support and drive the lift. The narrow stance emphasizes the power generated through your legs.

Technique tips

• Set the barbell across your upper back, just below your neck.
• Adopt a narrow stance, feet 3-6 inches apart with toes slightly out.
• Keep your chest proud and head up, maintaining a straight back.
• Lower with control, inhaling, until your thighs are at least parallel.
• Drive through your heels, exhaling, and ensure knees track with toes.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.