Wide-Stance Squat
Muscles worked
Instructions
- 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.
- 4Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 5Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Wide-Stance Squat
The wide-stance squat is a variation of the classic squat where the feet are placed wider than shoulder width, changing the hip working angle and noticeably increasing glute, adductor, and lower back involvement compared to a narrow-stance squat. Performed in a squat rack for safety, this movement requires good hip mobility and toes pointed outward to keep a healthy knee path. It's an excellent choice for developing the glutes and posterior chain while still working the quadriceps, offering a complete alternative to the traditional squat in a balanced leg program.
check_circleBenefits
- check_circleIncreases glute and adductor recruitment
- check_circleStrongly works the posterior chain and lower back
- check_circlePairs well with the narrow-stance squat in a leg program
- check_circleRemains effective for building the quadriceps
lightbulbExecution tips
- lightbulbPoint your toes outward to protect the knees
- lightbulbKeep your back straight and head up throughout the descent
- lightbulbDescend until the thighs go slightly below parallel
- lightbulbPush through the heels to properly recruit the glutes
warningCommon mistakes
- warningKeeping the toes straight instead of pointing them outward
- warningLetting the knees cave inward during the descent
- warningLoading too heavy before mastering the required hip mobility
- warningRounding the lower back at the end of a set due to fatigue
helpFrequently asked questions
Does the wide-stance squat target the glutes more?expand_more
Yes, the wide stance increases glute and adductor involvement compared to a narrow stance.
Does this squat require more mobility?expand_more
Yes, good hip mobility is needed to keep a healthy knee path with this stance.
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