Barbell Narrow Stance Squat

Setup

1. 01Set the bar on the upper traps in a rack.
2. 02Grip the bar just outside the shoulders.
3. 03Unrack and step back with feet inside hip width.
4. 04Point the toes nearly straight ahead and brace.

Execution

1. 01Bend the knees and sit straight down.
2. 02Let the knees travel forward over the toes.
3. 03Descend as deep as heel contact allows.
4. 04Drive up through the whole foot to stand.

Checkpoints

• -Heels stay planted through the full depth.
• -Knees track in line with the toes.
• -Torso stays more upright than a standard squat.
• -The bar path stays vertical over mid-foot.

Common mistakes

• -Heels lifting as the knees travel forward.
• -Letting the knees cave inward under load.
• -Turning it into a good morning by tipping forward.
• -Loading it as heavy as a regular back squat.