Legs · Barbell
Barbell Wide Squat
The barbell wide squat is a compound lower-body exercise that places greater emphasis on the glutes and hip adductors than a shoulder-width stance. It is suitable for lifters looking to build lower-body strength and is typically programmed near the beginning of a leg session.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards, holding a barbell across your upper back.
- Keep your back straight, chest up, and shoulders back.
- Inhale and brace your core. Begin to lower your body by bending your knees and pushing your hips back.
- Keep your knees in line with your toes and descend until your thighs are parallel to the floor.
- Ensure your heels remain flat on the ground throughout the movement.
- Exhale as you push back up to the starting position, driving through your heels.
Common mistakes
- Allowing the knees to cave inward during the ascent places excessive stress on the knee joints and reduces glute activation.
- Leaning excessively forward shifts the mechanical load away from the legs and into the lower back.
- Lifting the heels off the floor destabilizes your base and directs unsafe shear forces into the patellar tendons.
- Cutting the squat depth too short prevents the adductors and glutes from moving through a full, effective range of motion.
Tips
- Point your toes outward at roughly 30 to 45 degrees so your knees can track directly in line with your feet.
- Brace your core and keep your chest upright to maintain a neutral spine throughout the descent.
- Drive firmly through your heels and the outer edges of your feet to initiate the ascent.
Sets and reps
For raw strength, perform 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest; for muscle growth, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the wide squat differ from a standard barbell squat?
The wider stance recruits more of the inner thigh adductors and glutes while slightly reducing the load on the quadriceps.
Is the wide squat safe for the lower back?
Yes, the wider stance typically allows for a more upright torso, but you should stop immediately and see a specialist if you feel sharp back pain.
