*Close stance squats emphasize the quadriceps.

• Grab a dumbbell and hold it in front of your chest with palms up against the inside part of the top of the dumbbell.
• Your feet should be about hip-width apart.
  
• Your toes should be pointing straight forward or slightly outward.
  
• When going down on a squat, be sure to keep everything tight, including your core.
• Push your hips back first, then bend your knees.
• As you’re going down, push your knees out, or at least keep them straight forward. DO NOT let them cave in towards each other.
• Keep your back in a neutral position – no rounding, no arching.
• Descend till your hips are slightly below your knees. The hip joint should be in line with your knee joint.
• Push hard through your heels and push your hips forward to come back up to the starting position – standing up straight, locked out knees and hips.
• If you don’t have access to a dumbbell, you can also hold a kettlebell or medicine ball in front of you.
  
• This close stance squat will most likely feel a bit awkward at first. It does require more ankle mobility and takes some practice.