Legs · Bodyweight
Bodyweight Narrow Squat
How to do the bodyweight narrow squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet close together, roughly hip-width or narrower, and your arms extended in front for balance. Push your hips back and bend your knees to lower into a squat, keeping your chest up. Drive through your heels to stand back up.
- 1Feel your quads and glutes loading as you sit down
- 2Keep your weight in your heels and your chest tall
- 3Push your knees out slightly to stay balanced with the narrow stance
Common mistakes
- Don't let your knees cave inward or your heels lift
- Avoid rounding your back or letting your chest collapse
- Don't drop too fast; control the descent
Muscles worked
The bodyweight narrow squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the bodyweight narrow 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.