barbell narrow stance full squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Rectus Abdominis

How to do it

1. Stand with your feet at about hip-width apart, holding a barbell across your upper back with an overhand grip. Keep your elbows pointing downward and your chest up.
2. Engage your core and maintain a neutral spine. Begin the squat by pushing your hips back and bending your knees, lowering your body as if sitting on an invisible chair.
3. Continue lowering until your thighs are parallel to the floor while maintaining good form.
4. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Use a weight that provides enough resistance to challenge your muscles without compromising form.
• Focus on engaging your quadriceps and glutes throughout the movement.
• Keep your chest up and avoid leaning forward excessively.