Step by Step Guide

  1. Stand tall with your feet together, toes pointing slightly outward.
  2. Keep your chest lifted, shoulders back, and core engaged throughout the exercise.
  3. Initiate the movement by bending your knees and hips, lowering your body down into a squat position.
  4. Keep your weight on your heels, and aim to lower your hips until your thighs are parallel to the ground or as low as comfortable.
  5. Ensure that your knees are tracking in line with your toes and don’t collapse inward as you lower into the squat.
  6. Keep your chest lifted and your back straight, avoiding rounding or arching in the spine.
  7. Squeeze your glutes as you push through your heels to return to the starting position.
  8. Engage your core muscles to maintain stability throughout the movement.
  9. Perform the narrow squat movement for the desired number of repetitions, focusing on proper form and control.

Benefits of The Narrow Squat

  1. Quadriceps Activation: “Narrow Squat” primarily targets the quadriceps, helping to strengthen and tone the muscles on the front of the thighs.
  2. Inner Thigh Engagement: Bringing your feet closer together in the narrow stance increases activation in the inner thigh muscles, providing additional toning and strengthening benefits.
  3. Glute Activation: While not as pronounced as in a traditional squat, “Narrow Squat” still engages the glute muscles, contributing to overall lower body strength and stability.
  4. Core Stability: Maintaining proper posture and engaging the core muscles throughout the squat helps improve core stability and balance.
  5. Functional Movement: Squatting is a fundamental movement pattern that mimics everyday activities like sitting and standing, making “Narrow Squat” a functional exercise that translates to real-life movements.

Tips for Beginners:

  1. Start Slowly: Begin with a shallow range of motion and focus on mastering proper form before increasing depth or adding resistance.
  2. Focus on Alignment: Pay attention to the alignment of your knees and toes, ensuring that they track in the same direction throughout the movement.
  3. Engage Core Muscles: Keep your core muscles engaged throughout the exercise to stabilize your spine and maintain proper posture.
  4. Controlled Movement: Perform the squat movement in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.