Instructions

1

Stand with feet hip-width apart, arms held in front of chest with hands clasped or crossed, spine neutral and core engaged, body weight distributed evenly through both feet

2

Maintain an upright posture with chest lifted, shoulders back and relaxed, knees aligned over ankles, and core muscles activated throughout the movement

3

Inhale as you lower your body by simultaneously bending both knees and hips, keeping weight in heels, lowering until thighs are parallel to the ground or slightly below, maintaining neutral spine alignment

4

Exhale as you drive through heels to extend knees and hips, pushing body back to standing position, ensuring knees track over toes and core remains engaged throughout the extension

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Soleus

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Bodyweight Narrow Squat allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Significantly enhances the structural integrity and power of the Quadriceps.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Soleus to maintain control of the Body weight.

Exercise Variations

Dumbbell Bodyweight Narrow Squat
Cable Bodyweight Narrow Squat
Banded Bodyweight Narrow Squat

Beginner Tips

If you are new to the Bodyweight Narrow Squat , focus on mastering the movement pattern with zero weight before adding Body weight.

Bodyweight Narrow Squat