Exercise guide
Narrow Stance Squats
The Narrow Stance Squat uses a closer-than-usual foot position beneath a barbell. The quadriceps provide the main effort, while the glutes, hamstrings, calves, and lower back support the movement.
Training context
Understanding Narrow-Stance Squats
A narrow stance may increase knee travel and keep the torso more upright, but the feet do not need to be only a few inches apart. Stance width should match the lifter's mobility and structure.
The source's warning against knees passing the toes is outdated. Forward knee travel is normal when the heels remain planted and the knees track in line with the feet.
Technique overview
Squat through a stance you can control
Unrack the bar from a properly set squat rack and step into a comfortable narrow stance. Brace the torso, bend the knees and hips, and descend while maintaining full-foot pressure. Drive the floor away to stand, then return the bar to the rack under control.
Treat this as an overview and use a range, pace, and setup you can control.