Close-Stance Squat

The narrow stance asks for more knee travel and usually feels more in the quads than a wide stance; the difference in activation between stances is small.

• Compound
• Barbell
• Intermediate

How to do it

• Feet together or at most hip-width apart
• 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)