The Narrow-stance Squat is an exercise that focuses on the lower part of the body, with an accent upon the quads. A lot of people find that they’re not able to go as far in a Narrow-stance Squat as when they do a broader squat, which is common. The squat with a narrow stance can be done for a set amount of time or reps in any exercise.
The well-known Narrow-stance Squat, which is also known as the Close Stance squat, is an alternative to squats which is done by placing your feet about shoulder-width apart, and your knees, feet, and hips facing forward. Narrow-stance Squat is excellent for improving the definition of your leg muscles and strengthening your muscles.
Because they are Narrow-stance Squat. There is more space for people to expand their range of motion. This is beneficial to people who are looking to build muscle and powerlifting, strength training, or for all fitness addicts who want to keep building their muscles.
Instructions for Narrow-stance Squat
- This exercise should be done in a squat rack, for security reasons. For the first time, you must place the bar on the rack that is the most appropriate to your height. Once the right height is determined and the bar has been fully loaded, stand beneath the bar and set your back (slightly beneath the neck) over it.
- Keep the bar in place by using both arms on each side. Then, lift it from the rack first pushing your legs with your feet and then straightening your body.
- Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. The feet should be three inches apart. Keep your head elevated throughout the day (looking down can throw you out of balance) and keep your back straight back. This is your starting point. ( Note: In this article, we’ll use the medium stance discussed above which focuses on general development However, you may select from any one of the three positions discussed in the section on foot stances).
- Begin by slowly lowering the bar by bending your knees while maintaining straight posture with your head elevated. Keep going down to the point that your upper leg and the calves is barely less than 90-degrees (which is the point at where the legs of the upper leg are lower than in relation to each other on the floor). Inhale while performing this section of the move. Tips: If you performed the exercise correctly the front of your knees should form the appearance of a straight line between the toes parallel towards the forward. If your knees extend beyond this imaginary line (if they’re beyond the toes) then you’re placing unnecessary stress on the knee, and the exercise has been done incorrectly.
- Start to raise the bar while you exhale. Push the floor using your heel mostly while you straighten your legs once more and then return to your starting position.
- Repeat until you reach the recommended number of repetitions.
- Warning: This is not an exercise to take lightly. If you’re experiencing back problems you can substitute the dumbbell squat and a leg push. If you are healthy in your back, make sure you are performing the correct form and do not slouch the back, as this could result in back injuries. Be careful with the weight you use when in doubt you should use a smaller amount of weight than using more. The squat is an extremely secure exercise, but only if done correctly.
Additional Information for Narrow-stance Squat
- Develops endurance and strength in glutes, hamstrings and quads
- Develops upper-back and core strength to keep an upright spine
- Improves hip mobility and allows you to reach the the proper depth
- Fantastic component of a weight-based circuit exercise.
- As mentioned previously there are many options for stances to use in accordance with what you would like to highlight.
- It is also possible to place an extra small block beneath the heel to help improve the balance.
- Dumbbells are a great choice to build up resistance, by securing them to your sides. Wrapping your wrists is necessary due to the volume of weights being used. I consider this a fantastic alternative for my lower back when it starts to get agitated after a few weeks of regular squats with barbells. ( Note: for squats with a wide-stance, you must hold the dumbbells between your legs instead of to both sides to allow you to separate your legs enough).
- Another option to accomplish these exercises is to use the use of a belt with a weight and attaching weights to it between your legs. This type of exercise is known as squats with a weight belt that require legs set on two secure, raised, but separate platforms that allow the weights to move both up and down across the middle. This exercise is a good option for those suffering from lower back pain. However, the challenge is identifying the platform that satisfy the requirements. The only way I’ve had the ability to do this is to have two benches that are in a row, opposite each other, and Spotting platforms opposite. If you can move the benches in a close enough manner, you can perform the weight-belt exercises using the Spotting platform.
- Additionally, you are able to do squats on the Smith Machine but I do not recommend it. The reason you shouldn’t do regular squats in the Smith Machine is that since the machine permits you to do exercises while leaning against the bar, the involvement of hip flexors is decreased, thereby making the hamstring less involved in the workout. While this may take some away the lower back pressure and lower back, it is still necessary to stabilize the kneecap. Therefore the result is an injury situation in which destructive forces create a massive strain upon the ACL (anterior cruciate ligament, one of the primary ligaments in the knee joint whose function is to ensure knee stability) by pushing the kneecap forward. This is why I strongly discourage Smith Machine use for squats. If you do decide to use it ensure it’s an occasional use, not frequent. Also, be sure to limit the weight you use.
Alternates for Narrow-stance Squat
