Barbell Narrow Squat - Your Easy Guide To Optimal Form And Tips

Barbell Narrow Squat – Your Easy Guide To Optimal Form And Tips

Barbell Narrow Squat genuinely is a very good move to bulk up your Quads. Do you wish to enjoy excellent technique and get stronger Quads efficiently? You should implement our how to guide so that you begin today.

Barbell Narrow Squat Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus, Gluteus Maximus, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Narrow Squat Procedure

  • You can perform narrow squats with ethier a high bar or a low bar grip. This will all depend on your confort and how much you want to bend your hips rather than your knees.
  • To setup, position the bar in either the high bar or low bar position and unrack the barbell.
  • Step out into a stable narrow base, you will want your feet pointed slightly out for stability.
  • Squat down by rotating your hips and knees together and moving the bar in a vertical line until you reach your bottom position. This may be when your stomach touches your thighs, or when you hip joint is lower than your knee.
  • Then, press the barbell back up your standing position by straightening your hips and legs together and repeat and do it again.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus
  • Gluteus Maximus
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you’d like to obtain the highest quality outcomes, you will want to focus on these easy tips. Equally important, when you want to protect yourself against injuries, you will ideally adopt these tips.

  • Have A Partner So That You Can Stress Yourself Through Fatigue. You may only get so far without any help, a spotter is able to enable you to push your muscular tissue beyond where you by yourself are able to go. Thus you will certainly break down your muscle tissue down a tad bit more and after that your muscle tissue will grow returning more substantial with recovery.
  • Plan Your Workout Before You Get To The Gym. You should arrange your exercise session before you go when you have a goal. If perhaps your objective is simply to burn calories, you should certainly still have a plan when you start training.
  • Always Keep Your Abs Tight. For most exercises, you will need to help support your spine by flexing your core to increase your internal pressure near your backbone.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to stop these regularly occurring issues to manage excellent technique and see rapid gains. Furthermore, when you stop these errors you will prevent the opportunity of having injuries.

  • Don’t Relax Your Core. Keeping your abs tight to protect your backbone by maintaining your internal pressure.
  • You Must Not Neglect Your Cooldown. You can improve your recovery period and decrease soreness once you do a good cool-down.
  • Avoid The Urge To Make It To Easy. Your main way to get gains is to challenge yourself.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Narrow Squat Recap

Now you should certainly conduct barbell narrow squat correctly. Next use barbell narrow squat as an aspect of your frequent resistance training regime to strengthen your Quads.

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