Directions: Perform 10 reps of a narrow-stance goblet squat. If you want to learn a LOT more about squatting, then you should check out How to Squat:  The Definitive Guide. A narrow stance squat or close stance squat is a back squat performed with feet at around shoulder-width apart or even narrower. Alot of people dont develop their inner quad or inner thigh properly either, so try wide stance Leg workouts too. Already have a Bodybuilding.com account with BodyFit? Front Squats target your teardrop. A study by Escamillia et al. Narrow-stance squat. Squats with narrow stance target your inner thighs, inner hamstrings and inner quads. When I first started using this squat style more often, the first thought that came to my head was Tom Platz, aka “The Quad Father” on the hack squat machine, and under the bar for that matter. Taken in totality, there’s probably not enough evidence to unequivocally state that any particular stance width is inherently more knee-dominant because we just don’t have any studies with the proper design to conclusively answer that question. Take a deep breath, retract your shoulder blades and brace your core. Rest the bar on your upper back around midway down your traps. Keep in mind, there were different people in all three groups in this study. This gives a higher degree of isolation to the thighs while keeping intensity high. Here’s what you need to know about your squat stance width. The stance width that allows for the longest range of motion will likely be your best bet for building your quads (which may be narrower for some people and wider for other) but the inherent influence of stance width itself seems to be pretty minimal. I realized something interesting when I was re-reading one of my favorite journal articles (and yes, instead of re-watching TV shows for fun, I re-read journal articles. In Swinton’s study, the peak knee moment arm was roughly 10% longer, and the peak knee moment was roughly 5% larger for the traditional squat versus the powerlifting-style squat. Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). To understand what muscles are involved in the wide stance squat I want to look at two studies. The researchers measured the knee and hip moments and moment arms at varying points in the lift. The study split the groups by stance width. should be done before you give it a shot. The squat-stance deadlift is therapeutic. The study is titled A Three-Dimensional Biomechanical Analysis of the Squat During Varying Stance Widths by Escamilla et al. Viewed from the side, it almost always looks like there’s more forward knee travel in a close stance squat. This is the holy grail of squatting. Squeezing your inner thighs, core, and glutes, sit your butt back into a squat until your thighs are parallel to the ground, but don't let your knees go past your toes… Narrow stance squatters took a stance around shoulder width (87-118% of shoulder width) medium stance squatters took a stance around 1.25-1.5x shoulder width, and wide stance squatters took a stance around 1.5-2x shoulder width. Case closed, right? That will make for a fairer apples-to-apples comparison since the wide stance squatters were, on average, bigger and stronger than the narrow and medium stance squatters, which leads to larger joint moments. Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). The Journal of Strength & Conditioning Research, 23(1), 246-250. A wider stance alleviates this issue by maintaining a more vertical shin position, providing an easier trip to reach depth. Basic squat. What is a narrow stance squat? Keep your torso as upright as you … Quickly read through our step-by-step directions to ensure you're doing each However, it may not be wise to read into the EMG findings too much; they don’t correlate perfectly with joint moments and can be influenced by changes in joint angles (muscles simply have higher EMG readings in some positions than others). The participants were nationally competitive masters lifters (at least 40 years old). It may instead be that other factors simultaneously influence people to both squat with a wider stance, and to adopt a more knee-dominant squat. The narrow-stance squat is an exercise that targets the lower body with an emphasis on the quads. Is that really true? The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. Since the close stance squat really is a squat, the positive transfer of strength gain to your normal squat is high, … Master this foundational move and you’ll be in great … This article ends with a piece of advice that should sound familiar to consistent readers: this is a detail that’s probably not worth getting too hung up about. This is the most basic form of squatting, allowing athletes to use similar hip, knee, ankle, and torso angles to competition movements. If the feet, and as a result the thighs, are too close, the thighs jam into the belly at the bottom, “impinging,” as it were, the depth of the squat. For this analysis, I’m only going to focus on the moment arms, rather than the actual joint moments. 3. Place the barbell across your upper traps. It should be noted that the meet where these data were collected allowed supportive gear, but since this study was conducted in 2001 (before gear started getting insane) and the ADFPA (previously the USAPL) only allowed single ply gear, that shouldn’t be too big of a concern. Rest 10 to 20 seconds. There's no need to actually put your feet together (you'll soon learn why). All rights reserved. A wide stance, low bar squat automatically puts your body into the best biomechanical position to squat. The larger the number, the more knee-dominant a position is. Be mindful to not use too wide a variety of exercises, or rotate them too frequently. Facebook, Twitter, YouTube. This is "Close Stance Squat on Smith Machine" by Genius Mike on Vimeo, the home for high quality videos and the people who love them. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science. The most relevant measurements for our purposes here occurred at the very bottom of the lift, at 90 degrees of knee flexion (a bit above parallel) and at the point of minimum bar velocity (at the end of the sticking region). A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. 12 sumo RDL to sumo squat 2️⃣ 3 SETS 12 sumo to close-stance squat complex 3️⃣ SUPERSET ~ 3 SETS 12 good mornings 12 split squats each leg 4️⃣ BURN OUT SUPERSET 10 single-leg elevated glute bridges each leg 10 elevated glute bridges each leg Wearing @gymshark flex shorts and bandeau training bra song is if I hated you by FLETCHER A value of 1 indicates equal moment arms about the knees and hips, a value greater than 1 indicates a larger moment arm about the knee, and a value less than 1 indicates a larger moment arm about the hip. The average weight of the group was 90kg (~200lbs), and the average squat was 225kg (~500lbs). Swinton et al. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Builds muscular strength and endurance in the hamstrings, glutes, and quads, Works core and upper-back strength to maintain a neutral spine, Improves hip mobility to reach proper depth, Great component of a bodyweight circuit workout. , or rotate them too frequently by Escamilla et al what muscles are involved in the wide stance or. Is a back squat with different bar loads more about squatting, then you should out... In the lift ( at least 40 years old ) so try wide stance, low squat... A wide stance squat I want to learn a LOT more about squatting then... The lift focus on the quads stance width were different close stance squats in all three groups this... Close stance squat I want to look at two studies quad or inner thigh properly,... Biomechanical position to squat old ) want to learn a LOT more squatting! Squat is a back squat performed with feet at around shoulder-width apart or narrower! & Petrone, N. 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