Squat, bar at chest, narrow stance
Legs
Description
Front squat with the barbell bar at the chest, narrow stance. The isometric hold targets the quadriceps with the narrow stance and front-loaded position emphasizing the rectus femoris and vastus lateralis.
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 at the front of the shoulders with arms crossed or using a clean grip.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Keep your torso upright, knees tracking over the toes, and core engaged throughout the hold.
6. Maintain full foot contact with the floor and avoid leaning forward.
2. Stand with feet at approximately hip width or narrower, toes pointed slightly outward.
3. Position the bar at the front of the shoulders with arms crossed or using a clean grip.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Keep your torso upright, knees tracking over the toes, and core engaged throughout the hold.
6. Maintain full foot contact with the floor and avoid leaning forward.
Breathing
Inhale as you lower into the squat. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The narrow stance and front loading emphasize the quadriceps. Focus on depth while maintaining an upright torso.
Contraindications
Not recommended for individuals with knee injuries or patellar tendonitis.
Parameters
| Muscle group | Legs |
|---|---|
| Muscle weight (% of body mass) | 0.73% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.73 (Legs)
- ktech = 0.85