Squat, bar at shoulders, narrow stance
Legs
Description
Back squat with the barbell bar at the shoulders, narrow stance. The isometric hold targets the quadriceps with the narrow stance emphasizing the vastus lateralis and rectus femoris, while the back-loaded position allows heavier loading.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet at approximately hip width or narrower, toes pointed slightly outward.
3. Position the bar across the upper trapezius and rear deltoids.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Maintain a neutral spine, brace the core, and keep the knees tracking over the toes throughout the hold.
6. Drive through the full foot and avoid excessive forward lean.
2. Stand with feet at approximately hip width or narrower, toes pointed slightly outward.
3. Position the bar across the upper trapezius and rear deltoids.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Maintain a neutral spine, brace the core, and keep the knees tracking over the toes throughout the hold.
6. Drive through the full foot and avoid excessive forward lean.
Breathing
Inhale as you lower into the squat. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The narrow back squat maximizes quadriceps emphasis. Focus on depth and maintain a rigid torso throughout the hold.
Contraindications
Not recommended for individuals with knee injuries or patellar tendonitis.
Parameters
| Muscle group | Legs |
|---|---|
| Muscle weight (% of body mass) | 0.75% |
| Tech coefficient | 0.9 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.75 (Legs)
- ktech = 0.9