Legs · Barbell
Barbell Narrow Stance Squat
How to do the barbell narrow stance squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set a barbell across your upper back and stand with your feet closer than shoulder width, toes slightly out. Sit down and back into a squat until your thighs reach at least parallel, then drive through your feet to stand. The narrow stance shifts more load onto your quads.
- 1Feel your quads driving as you stand up out of the bottom
- 2Keep your torso upright and your core braced throughout
- 3Push your knees out over your toes and keep your heels planted
Common mistakes
- Do not let your knees cave inward as you descend or stand
- Avoid rounding your lower back at the bottom of the squat
- Do not let your heels lift off the floor
Muscles worked
The barbell narrow stance squat mainly works the quads and glutes, with the lower back, hamstrings, upper abs, lower abs, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- HamstringsSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- AdductorsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- ObliquesMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the barbell narrow stance squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.