Narrow-Stance Bodyweight Squat
A bodyweight squat with the feet close together.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand with the feet hip-width apart or closer and the toes forward.
Do the rep
- Bend the knees forward and sit straight down, keeping the heels down.
- Lower until the hip crease is below the top of the knee.
- Push through the whole foot and stand up tall.
What counts as a rep
A rep counts when the hip crease drops below the top of the knee and you return to a full stand.
One rep starts standing with the feet close together, lowers until the hip crease is below the top of the knee, and ends with the hips and knees fully extended.
Breathing
Breathe in as you lower; exhale as you stand.
Cues
- Heels down.
- Knees forward over the toes.
- Reach the arms forward for balance.
Common mistakes
Heels lifting
What you seeThe heels leave the floor during the descent.
FixUse a depth that lets the whole foot stay planted.
A planted whole foot supports balance and a stable path through the squat.
Tipping backward
What you seeYou lose balance backward at the bottom.
FixReach the arms forward as you lower.
Arms forward keep the balance point over the feet.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose balance.
- End the set when you cannot reach the depth under control.
General educational content, not individual coaching or medical advice.
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