Close Stance Squat is a calisthenics exercise that focuses on strengthening the lower body, particularly the quadriceps, glutes, and calves. By narrowing your stance, this variation of the traditional squat places greater emphasis on the quadriceps while also engaging the core for stability. It’s an effective move for building muscle endurance and enhancing lower body strength.
How to Perform:
- Stand with your feet together or slightly narrower than hip-width apart, with your toes pointing forward or slightly outward.
- Engage your core by pulling your belly button towards your spine, and keep your chest lifted throughout the movement.
- Begin the squat by pushing your hips back as if you’re sitting in a chair, keeping your weight in your heels.
- Lower your body until your thighs are parallel to the ground or as low as your flexibility allows, while keeping your knees in line with your toes.
- Pause briefly at the bottom of the squat, then push through your heels to rise back up to the starting position, fully extending your hips and knees.
- Repeat the movement, maintaining a controlled pace and focusing on proper form throughout.
Tips:
- Keep your back straight and avoid rounding your shoulders or leaning forward as you squat.
- Ensure that your knees don’t cave inward; they should stay aligned with your toes throughout the movement.
- Breathe in as you lower your body and breathe out as you push back up.
- Start with 2-3 sets of 15-20 repetitions, gradually increasing the number of reps or adding resistance as your strength improves.
The Close Stance Squat is a great exercise for targeting the quads and building overall lower body strength. It’s a versatile move that can be incorporated into a variety of workout routines, whether you’re focusing on endurance, muscle building, or toning.
