Close-Stance Squat

A narrow stance shifts the emphasis to the quads (vastus lateralis) compared with a wide squat.

• Compound
• Barbell
• Intermediate

How to do it

• Feet at hip width
• Lower keeping your heels planted
• Knees track in the direction of your feet

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your heels lift
• Letting your knees cave inwards

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Barbell Back Squat
• Hack Squat (machine)