Close-Stance Barbell Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps
- secondary: gluteal, hamstring, adductor
- tertiary: calves, erector spinae
- quaternary: abs
How to perform?
The Close-Stance Barbell Squat is a compound exercise that primarily targets the quadriceps muscles. It is performed with a narrower stance than a traditional squat, with the feet approximately shoulder-width apart. This places more emphasis on the quadriceps and less on the glutes and hamstrings, which are still activated as secondary muscles. The adductors, located in the inner thigh, are also activated as a secondary muscle group. The calves and erector spinae are tertiary muscles that help to stabilize the movement, while the abdominals provide core stability. This exercise can help to improve leg strength and size, and is commonly used in bodybuilding and strength training programs.
Variations
ATG Squat
compoundBulgarian Split Squats
compoundFront Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundPause Squat
compoundReverse Hack Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSquat
compoundSumo-Stance Barbell Squat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundJump squat with pulse
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundSide Push-Ups
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBooty Bodyweight Donkey Glute Kicks
isolationLeg Lifts With Cris-Cross Movement
isolationQuad Extensions (Leg Extensions)
isolationSingle-Leg Quad Extensions
isolationSquat Walk
isolationCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometricReverse static plank
isometricWall Sits
isometric