# Feet Together Barbell Squat

A barbell back squat with the feet side by side and nearly touching. The narrow stance drives the knees forward and shifts more of the work onto the quads, so it is done with a lighter load than a standard back squat.

- Intermediate · Compound
- Equipment: Barbell, Squat rack
- HD video: https://media.seto.fit/exercises/feet-together-barbell-squats/video/male.mp4
- HTML: https://seto.fit/exercises/feet-together-barbell-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 7/10
- Hip adductors: 4/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Feet Together Barbell Squat

1. Place the barbell in a rack and step under it, gripping the bar firmly.
2. Stand tall and lift the bar off the rack, then step back a few paces.
3. Bring your feet together, toes forward, and find your balance.
4. Bend your knees and hips, letting your knees travel forward, heels flat.
5. Press back up to a standing position, straightening your legs and hips fully.

### Full technique — 8 steps

1. Set the bar in a rack just below shoulder height and step underneath it.
2. Place the bar across your upper traps or rear delts, then grip it evenly.
3. Stand tall to unrack the bar, then take two to three controlled steps back.
4. Bring your feet together with toes pointing forward and balance over the middle of your foot.
5. Tighten your stomach and upper back, then begin by bending hips and knees together.
6. Let your knees travel forward over your toes and squat as low as you can with your heels flat.
7. Drive upward through your whole foot, keeping your knees together and your torso upright.
8. Stand to full hip and knee extension, then stabilize before starting the next rep.

## Common mistakes

- Bar resting on the neck
- Heels lifting at the bottom
- Hips shooting up first
- Knees drifting apart
- Folding chest toward the floor
- Loading it like a regular back squat

## Form cues

- Tighten stomach each rep
- Drive through whole foot
- Keep heels flat
- Torso upright
- Knees stay together

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 2 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min 15 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Bodyweight Overhead Squat](https://seto.fit/exercises/bodyweight-overhead-squat/), [Squat to Overhead Reach](https://seto.fit/exercises/squat-to-overhead-reach/)
- **Dumbbells**: [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/), [Dumbbell Front Squat](https://seto.fit/exercises/dumbbell-front-squat/)
- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Box Squat](https://seto.fit/exercises/box-squat/) — Beginner
- Easier: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/) — Intermediate
- **This exercise: Feet Together Barbell Squat — Intermediate**
- Harder: [Barbell Back Squat](https://seto.fit/exercises/barbell-back-squat/) — Intermediate
- Harder: [Barbell Pause Squat](https://seto.fit/exercises/barbell-pause-squat/) — Advanced

## Quick answers

### What muscles does the Feet Together Barbell Squat work?

Primary: Quads 9/10, Glutes 7/10. Also works: Hip adductors 4/10, Hamstrings 4/10, Calves 3/10.

### Which joints does the Feet Together Barbell Squat load?

Knee: high, Lower back: moderate, Ankle: moderate, Hip: low. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.

### When should I do the Feet Together Barbell Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

### How many sets and reps of the Feet Together Barbell Squat?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min 15 s, 3–4 reps in reserve.

### What can I do instead of the Feet Together Barbell Squat?

No equipment: Bodyweight Overhead Squat, Squat to Overhead Reach. Dumbbells: Dumbbell Box Squat, Dumbbell Front Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat.

### What is an easier version of the Feet Together Barbell Squat?

Barbell Quarter Squat (Intermediate), Box Squat (Beginner).

### What is a harder version of the Feet Together Barbell Squat?

Barbell Back Squat (Intermediate), Barbell Pause Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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