Barbell Wide Squat

Barbell Wide Squat


This exercise involves holding a barbell on your shoulders and performing a squat with your feet wider than shoulder-width apart. It primarily targets the muscles in your legs, including your quadriceps, hamstrings, and glutes. It can also help improve overall lower body strength and stability.

Muscle Group

Equipment Required

Barbell Wide Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on your upper back, resting it on your trapezius muscles.
  3. Grasp the barbell with both hands, keeping your elbows pointing down and your wrists straight.
  4. Inhale and lower your body by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  5. Lower your body until your thighs are parallel to the ground or lower, making sure your knees do not extend past your toes.
  6. Exhale and push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of repetitions.

Barbell Wide Squat Form & Visual

Barbell Wide Squat

Barbell Wide Squat Benefits

  • Targets multiple muscle groups including quadriceps, hamstrings, glutes, and lower back
  • Improves overall lower body strength and power
  • Increases core stability and balance
  • Can improve mobility and flexibility in hips and ankles
  • Can be modified for different fitness levels and goals

Barbell Wide Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Lower back
  • Abdominals

Barbell Wide Squat Variations & Alternatives