Legs / Intermediate / Compound (multi-joint)

Narrow-Stance Barbell Squat

A back squat with the feet about hip-width apart that emphasizes the quads.

At a glance

Loads the knee, lower back. Use a load you can control and skip it if it causes pain.

Rest a barbell across your upper back and stand with feet about hip-width apart.
Brace your core and keep your chest up.
Bend the knees and hips to lower until your thighs are about parallel to the floor.
Drive through the whole foot to stand back up.

✗ Knees cave inward on the way up.
Why it hurts: Knee valgus twists the knee under load and strains the inner knee ligaments (MCL) and the kneecap tendon.
✓ Instead: Push the knees out in line with the second and third toe and "spread the floor" with your feet. Lighten the load until you can keep it.
✗ Lower back rounds at the bottom ("butt wink") under a heavy bar.
Why it hurts: Flexing the lumbar spine while it carries the bar shifts load onto the discs and can aggravate a disc bulge.
✓ Instead: Brace before each rep, squat only as deep as you can keep a neutral spine, and work on ankle and hip mobility to earn more depth.
✗ Heels lift and weight shifts onto the toes.
Why it hurts: The knees travel far forward with the load on the forefoot, overloading the patellar tendon and making the lift unstable.
✓ Instead: Keep the whole foot planted with pressure through mid-foot and heel. Limited ankle mobility? Use small heel plates or squat shoes while you work on it.