Narrow Squats
While not a very well known exercise, Narrow Squats amplify the benefits of Deep Squats by increasing the work on our quadriceps and joints!
This helps prepare our legs for the rigors of one-leg squatting!
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 15
LEVEL 3: 2 Sets of 30
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
This exercise is done with the heels touching. The feet can be pointed forward or slightly out.
If you lose balance during this exercise, do this near a wall so you can use it balance when needed. Over time, learn this squat without the wall.
Some people bend heavily at the hips to make this exercise easier. Don’t make this mistake! Allow a slight forward lean, but squat with your entire lower body.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time. Your lower back may round at the very bottom. This is usually fine.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips.
Film yourself and watch back between sets
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in a safe area with your legs straight and heels touching.
Place your arms wherever they feel comfortable. Some extend their arms straight in front of them, and others place them across their chest.
Squat down slowly until your hamstrings are pressed against your calves and you are unable to descend any further.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Standing with your feet further apart will make this exercise easier. Bring your heels an inch or two closer whenever you feel ready. Aim to learn this with your heels touching! If your femurs are particularly long, it may help you to hold some light weights in front of you with your arm to counterbalance.
To make this exercise harder: This is our last step in the Squat series before we explore one-leg squatting. Really spend some time mastering your form on this exercise to make it harder. When you’re ready, you can start moving one leg further away, as shown the next step!