Narrow Leg Squat
Primary Muscle Group: Quadriceps
Secondary Muscle Group: Hamstrings
Equipment Needed: Barbell & Weight Plates or can be done with bodyweight
The Benefits of Narrow Leg Squat
The narrow leg squat is an exercise that targets the lower body with an emphasis on the quads. With your feet in a narrow stance you will find that you can’t go as deep as a ‘standard squat’ because of the body mechanics will not allow it. The narrow-stance squat can be performed for time or reps in any a leg workout or full body workout with weight or just using your own bodyweight.
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The Risks of doing Narrow Leg Squat
When doing the narrow leg squat its important to keep your core tight so that your back is in a neutral, strong position. This will avoid any sudden jolting movements and will help avoid injuries. It’s also important to keep your head straight and fix on a point in front of you as this will also help with stability during the movement and avoid falling over etc.
So before giving Narrow Leg Squats a go, here's exactly how to do them without risking pain or injury.
How To Do Narrow Leg Squat
1. To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck and place your feet less than a shoulder width apart with your toes slightly pointing out.
2. Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out.
3. Continue on with the squat until your hamstrings are on your calves and hold on for a few seconds.
4. Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position.
For Perfect Technique
1. Whenever you perform a Narrow leg squat, make sure your knees are tracking over the ankles with the nice and neutral position. This helps you to perform this exercise comfortably.
2. Make sure to perform narrow leg squats in a controlled manner and and focus on the mind and muscle connection.
Once you have mastered the Narrow Leg Squat exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Wide Leg Squats
1. Take a extra wide stance.
2. Squat down by bending hips back while allowing your knees to bend forward, keeping back straight and knees pointed same direction as feet.
3. Descend until your thighs are just about past parallel to the floor.
4. Extend your knees and hips until legs are straight.
How To Do a Lunge
1. Stand tall with feet hip-width apart. Engage your core.
2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.