Narrow Stance Squat

The narrow stance squat brings the feet closer together than a standard squat, and that single change redistributes the work. A narrow stance gives the hips less room to travel backward, so the knees move further forward, the quadriceps take a larger share of the effort and the adductors and glutes take less. It also asks more of ankle mobility, which is why some people find it harder to reach depth here than in a wider stance despite the lighter demands elsewhere. Done at bodyweight it is an excellent way to build quadriceps strength and to expose an ankle restriction that a wide stance hides. Keep the heels down throughout, since letting them lift is the ankle telling you the range has run out, and descend only as far as you can go while keeping the torso upright.