Narrow Squat
This leg exercise mainly works your quads and glutes, with help from your hamstrings, adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Narrow Squat
Begin by standing with your feet touching each other and toes pointed straight ahead. Keep your hands together in front of you to assist with balance. Engage your core and maintain an upright posture. As you descend, push your hips back and down, ensuring your knees stay aligned with your toes. Aim to lower until your thighs are parallel to the floor or as deep as your mobility allows. To return, push through the balls of your feet and heels simultaneously, rising back to the starting position.
Common mistakes
Avoid letting your knees collapse inward or push past your toes. Keep your back straight and avoid rounding at any point during the movement.
Breathing
Inhale as you lower into the squat. Exhale as you stand back up.
Muscles worked
Primary Muscles
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Core, Calves
