Four-time Mr. Olympia Jay Cutler had some of the most massive and defined legs the bodybuilding stage has ever seen. Even in his retirement, his lower-bodystrength is still visible in videos shared across his social media channels. And while he’s quick to admit genetics played a role, Cutler largely credits one underrated exercise for the quad definition he became so well-known for: narrow-stance squats.
We often hear how classic lifts like back squats and lunges reign supreme for building overall leg size and strength. While that’s true, switching it up by taking different stances or using various technique can make a big difference in where you feel an exercise working. This is true of narrow stance squats.
With traditional back squats, you likely feel the DOMS (delayed onset muscle soreness) all over—the glutes, hamstrings, and quads. But bringing your feet in a closer stance shifts the load forward, increasing how involved the quads are. Conversely, taking a wider stance, such as in sumo squats, will hit the muscles on your backside a bit more.
Related: How to Nail the Bulgarian Split Squat and Build Power in Your Legs and Glutes
“Ideally for me, when training legs, I want to keep everything out of it except the quads,” Cutler said in a recent video. “I know that’s impossible, but you have to focus on the frontal thighs.
So if you’ve struggled to get your quads to grow, narrowing your squat stance may be the missing piece of the puzzle. It might feel awkward at first, but there are plenty of ways to ease into it. Try experimenting with narrow-stance squats on a Smith machine to get comfortable in the movement pattern. You might also elevate your heels on weight plates to stay upright and keep the focus on your quads as you adapt.
How to Do Narrow Stance Squats
- Place your feet closer than shoulder-width apart, toes forward, and keep your weight balanced over the midfoot or heels to emphasize the quads.
- Brace your core, keep your chest tall, and push your hips down and back as you squat, allowing your knees to track forward.
- Lower with control, then push through your heels, focusing on squeezing your quads at the top.
Related: How to Master Zercher Squats for Maximum Leg Power and Total Upper-Body Strength
