Do you struggle with performing barbell narrow squats? If so, you’re not alone. Many individuals find it challenging to maintain proper form and balance during this exercise, which can ultimately hinder their progress in strength training. But don’t worry, there’s a reason for this difficulty, and it’s not just that you’re not cut out for the exercise. Understanding the common causes of poor performance can help you identify and work towards a solution. In this blog post, we’ll discuss the key factors that cause difficulty in barbell narrow squats and provide actionable steps to improve your form and achieve your fitness goals.
Barbell Narrow Squat Summary
- Primary Muscles: Quadriceps
- Secondary Muscles: Adductor Magnus, Gluteus Maximus, and Soleus
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Barbell Narrow Squat Instructions
- 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.
Video Tutorial
Barbell Narrow Squat Muscles
Target (Agonist)
Synergists
- Adductor Magnus
- Gluteus Maximus
- Soleus
Dynamic Stabilizers
Stabilizers
- Erector Spinae
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
Antagonist Stabilizers
Benefits of Barbell Narrow Squat
The Barbell Narrow Squat is an excellent exercise for strengthening the quadriceps muscles in the thighs. This exercise engages the entire leg musculature, including the quadriceps, which are the primary movers in this movement. The Barbell Narrow Squat targets the quadriceps from a unique angle which can provide a greater amount of stimulation than other exercises. Additionally, this exercise can help to improve overall strength and power, improve balance and coordination, and increase joint stability. These benefits make the Barbell Narrow Squat a great exercise for any strength training or fitness routine.
Tips for Performing Barbell Narrow Squat
The Barbell Narrow Squat is an effective and efficient exercise to help you reach your fitness goals. To make sure you’re getting the most out of the exercise, use these tips to ensure proper form and technique.
- 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.
Benefits and Tips Video
Frequent Mistakes To Avoid
Before attempting this exercise, it is important to understand the common mistakes that can occur. It is essential to be aware of these mistakes to ensure you get the most out of your workout and avoid any potential injuries. Below, we will go through a list of the most common mistakes when doing a Barbell Narrow Squat.
- 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.
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Variations and Complementary Exercises
If you’re looking to mix up your workout routine, there are many variations, complementary, or alternative exercises that can be used to target the same muscles as the Barbell Narrow Squat. Below are some examples of exercises that work similar muscles:
Barbell Olympic Squat
The Barbell Olympic Squat is a great complementary or alternative exercise to the Barbell Narrow Squat. This exercise works the same muscles as the Barbell Narrow Squat, but adds an extra challenge by forcing you to use more balance and stability. With this exercise, you stand with your feet slightly wider than shoulder-width apart and hold a barbell across your upper back. You then lower yourself until your thighs are parallel to the ground before pushing back up to the starting position. This exercise is great for strengthening your legs, core and glutes.
Barbell Quarter Squat
The Barbell Quarter Squat is a great complement or alternative to the Barbell Narrow Squat. It is a variation of the traditional squat that focuses on the lower part of the movement, with the barbell starting at a higher position than the full squat. This exercise works the quadriceps, glutes, and hamstrings with less stress on the knees and lower back. Additionally, it can be used as a warm-up exercise before attempting heavier squats. This is an excellent exercise to add variety to your workouts and help strengthen your legs.
Barbell Squat to Shoulder Press
The Barbell Squat to Shoulder Press is an excellent complementary or alternative exercise to the Barbell Narrow Squat. This exercise targets the same muscle groups as the Barbell Narrow Squat, but in a slightly different way. While the Barbell Narrow Squat works mainly the quadriceps and glutes, the Barbell Squat to Shoulder Press also works the deltoids, triceps, and core muscles. It is an effective exercise for improving overall strength, power, and stability. It also helps develop coordination, balance, and flexibility. The Barbell Squat to Shoulder Press is a great exercise for any fitness level, from beginner to advanced.
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Barbell Sumo Squat
Barbell Sumo Squat is an excellent complement or alternative to Barbell Narrow Squat. This exercise requires a wide stance, similar to a sumo wrestler’s stance, with the feet wider than hip-width apart. It also involves an upright torso and a low, deep squat to ensure full range of motion. The emphasis of this exercise is on the inner thighs, glutes and hamstrings, making it an effective alternative or complementary exercise to the Barbell Narrow Squat. Moreover, it can also be used as an accessory exercise to improve squat form and technique.
Barbell Zercher Squat
The Barbell Zercher Squat is a great complementary or alternative exercise to the Barbell Narrow Squat. It is a compound movement that targets the quads, glutes, and lower back, as well as the core muscles. The Zercher Squat involves holding the barbell in the crook of your elbows and squatting down with the weight. The Zercher Squat has several benefits, including increased tension on the core muscles due to the unique positioning of the weight, increased range of motion in the hips, and an improved posture during the exercise. It also reduces the stress on the lower back compared to regular back squats. All of these benefits make the Barbell Zercher Squat a great alternative to the Barbell Narrow Squat.
Bulgarian Half Squat With Band
The Bulgarian Half Squat with Band is an excellent complementary exercise to the Barbell Narrow Squat. This exercise requires the use of a band which provides additional resistance for the lower body and increases the challenge for the muscles used in the Barbell Narrow Squat. This exercise also engages the core and stabilizer muscles as well as isolating the glutes, hamstrings and quadriceps. The Bulgarian Half Squat with Band is an excellent alternative to the Barbell Narrow Squat as it provides a more comprehensive workout that targets both lower body and core muscles while providing an increased challenge.
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Opposing Complementary Exercises
In addition to the Barbell Narrow Squat, there are a number of exercises that can be used to complement this exercise and work the opposing muscle groups. These exercises will help to create a balanced workout and ensure that all muscle groups are being targeted. Here is a list of some of the best exercises to pair with the Barbell Narrow Squat:
Sled One Leg Hack Squat
The Sled One Leg Hack Squat is an excellent complement to the Barbell Narrow Squat. It works the opposing muscle groups, allowing for a more well-rounded and balanced workout. By performing both exercises in succession, it allows the user to effectively target their quads, glutes, and hamstrings while ensuring that they are developing a balanced physique. The Sled One Leg Hack Squat provides an additional challenge to the Barbell Narrow Squat as it puts extra emphasis on the hamstrings and glutes, allowing for a more intense workout.
Sled Narrow Stance Hack Squat
The Sled Narrow Stance Hack Squat is a great complement to the Barbell Narrow Squat as it works the opposing muscle group. This exercise is done by positioning yourself in a narrow stance and pushing the sled away from you with your feet. By doing so, you will be working your quads and glutes in a different way than the Barbell Narrow Squat. This exercise will help to target the muscles from a different angle and will help to increase overall strength and power.
Sled Hack Squat
The Sled Hack Squat is a great complementary exercise to the Barbell Narrow Squat as it works the opposing muscle group. This exercise requires you to stand behind a loaded sled, bend your knees and drive the sled forward using your legs. This movement works the quads, glutes, and hamstrings in a different way than the Barbell Narrow Squat, and helps to strengthen and balance the muscles used in both exercises. It also provides an additional challenge for the core, as you will need to maintain your balance while driving the sled forward.
Squat Confidently with the Barbell Narrow Squat
One of the key benefits of barbell narrow squat is building lower body strength. However, getting the form right can be challenging. Make sure your feet are pointed forward, shoulder-width apart, and your knees are over your ankles. Keep your chest up, core engaged, and your back straight, while descending slowly into a squat. Finally, don’t forget to exhale as you push back up to standing position. By nailing the form with proper feet placement, breathing techniques, and keeping your core engaged, you can squat confidently with the barbell narrow squat.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Legs Barbell Exercises
