Find Your Best Squat Stance. Narrow vs wide stance squats.

By Coach Hunter Bennett

Squats are often considered one of the best lower body exercises on the planet.

And for good reason too.

They engage multiple muscle groups and build ‘real-world’ strength that improve a host of athletic movement and tasks of daily living.

However, when it comes to executing squats, one key consideration is your stance width.

Should you adopt a narrow stance or a wide stance?

Each option has advantages and disadvantages, and determining which is best for you depends on a number of factors.

Narrow Stance Squats

Narrow stance squats involve positioning your feet closer together, typically about shoulder-width apart or narrower (i.e., with your feet directly under your hips). This stance places greater emphasis on the quads while also engaging the glutes and adductors to a lesser extent than wider stance squats.

Pros:

1. Quadriceps Emphasis: Narrow stance squats encourage the knees to come quite far forward of the toes. As a result, they overload the quads. This not only makes them a great option for people with strong quads, but also for those looking for a variation to maximise quad growth.
2. Vertical Torso Position: Narrow squats often encourage a slightly more upright torso position (due to the greater forward knee travel). This can reduce shear stress on the spine, making them a more comfortable option for people with a history of lower back pain.

Cons:

1. Reduced Glute and Adductor Activation: While narrow stance squats engage the quadriceps effectively, they tend to load the glutes and adductors less than wider stance squats. As a result, they may not be ideal for those looking to maximise growth of the whole leg.
2. Potential Knee Stress: Some individuals may experience increased stress on the knees when performing narrow stance squats, particularly if they have pre-existing knee issues or limited ankle mobility.

Wide Stance Squats

Conversely, wide stance squats involve placing your feet wider apart, typically beyond shoulder-width, and with the feet turned out more. This stance recruits the glutes and adductors to a greater extent while still targeting the quadriceps.

Pros:

1. Greater Glute and Adductor Activation: Wide stance squats encourage more hip flexion than narrow stance squats. This increases load on the adductors and the glutes, which might be beneficial for those looking for overall lower body development.
2. Lower Hip Mobility Demands: Most people (on average) find they have better hip mobility with a wider stance. As a result, adoption a slightly wider stance can help people improve their squat depth, which makes for a more stimulative squat.

Cons:

1. Potential for Reduced Quadriceps Activation: While wide stance squats some muscles more effectively, they may not target the quadriceps as much as narrow stance variations as they allow for less forward knee travel. This could be a negative for those squatting purely for quad size.
2. Greater Lower Back Stress: The increased hip flexion (i.e., forward lean) that comes with wider stance squats does increase shear stress on the lower back. While this is likely to contribute to a stronger lower back in the long-term, it may cause irritation in those with a history of lower back pain.

What Squat Stance is Stronger?

Unfortunately, one squat stance is not inherently stronger than another – which is why you see different elite level lifters adopting both stances in competition.

Which squat stance is stronger ultimately depends on which one feels best to you. Which is impacted by your individual anatomy and movement capabilities. There is no one-size-fits-all approach, as each person’s body structure and movement patterns are unique.

However, there are some general trends we can consider:

• Anatomy Matters: Your structure can significantly influence which squat stance feels most comfortable and allows for optimal performance. Often people with shorter legs relative to their torso will find a narrower stance more comfortable, while those with long legs benefit more from a wider stance.
• Mobility and Flexibility: People who are naturally more flexible generally have more options available when it comes to squat stance. However, those with poorer flexibility and mobility (particularly of the hips and ankles) might find it easier to squat with good depth using a wider stance.
• Previous Injury History: As mentioned above, both a narrow and wide stance squat loads different parts of the body differently. As such, people with a history of chronic knee issues may want to trial a wider stance squat, while those with a history of lower back pain may benefit from a narrower stance.

Keep in mind these are broad generalisations that won’t apply to everyone. Which leads nicely into our next point…

Find Your Best Squat Stance: Practical Tips

Finding your best squat stance may require some experimentation. Here are some tips to help you find your best squat stance:

1. Start with Shoulder-Width: Begin with a shoulder-width stance and gradually adjust the width of your feet based on how it feels during the squat. Pay attention to any discomfort or limitations in range of motion. Often people will find a stance that feels easy to get good depth, which is a good sign you are in the right place.
2. Observe Your Form: Good squat technique should allow you to keep the bar over the middle of the foot throughout the whole motion (i.e., it goes straight up and down, not forwards or backwards), while keeping your whole foot on the ground the whole time. Find a stance that allows you to hit good depth while maintaining these two factors.
3. Listen to Your Body: Be mindful of any pain or discomfort during squatting. If a particular stance causes joint pain or feels unstable, it may not be ideal for you.
4. Experiment and Adapt: Don’t be afraid to experiment with different squat variations and stances over time. As your strength, mobility, and body composition evolve, your ideal squat stance may also change.

Find your best squat stance: Take home message

Whether you opt for a narrow or wide stance squat depends on various factors.

By understanding the pros and cons of each variation and experimenting with different stances, you can find the best squat stance for you and your goals.