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Narrow-Stance Barbell Half-Squat

Narrow-Stance Barbell Half-Squat

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Muscle Groups
  • Abs and Core
  • Legs
  • Leg strength
  • Glute strength
  • Torso strength


The narrow stance barbell half squat is a good way to build strength in the legs. Using a narrow stance adds variety and challenges the legs in a slightly different way. Only squatting halfway allows you to use more weight than a full squat. Always keep your back straight and your weight on your heels when squatting.


  • With the barbell on your upper back, stand with both feet directly under the hip joints (narrow stance).
  • Keeping the chest up at all time, lower yourself carefully by bending the hips and knees.
  • Keep your weight on both heels as you squat down until the back of your thighs are nearly parallel to the ground.
  • Keeping the knees tracking straight at all time, return to the top.


  • Rounding the back
  • Buckling the knees inward
  • Tilting the ankles inward