Barbell Wide Squat
Description
The barbell wide squat uses a stance significantly wider than shoulder-width with toes turned out. The wider stance shifts emphasis to the adductors and glutes while requiring less ankle mobility than narrow squats. It is popular in powerlifting.
Muscle Group
Equipment Required
Barbell Wide Squat Instructions
- Set a barbell at upper-back height. Step under and position it across your upper traps.
- Unrack the bar. Set your feet 1.5 to 2 times shoulder-width, toes turned out 30 to 45 degrees.
- Brace your core. Lift your chest.
- Sit your hips back and down. Push your knees out toward your toes.
- Descend to parallel or below.
- Drive through your full foot to stand. Squeeze your glutes at the top.
- Keep your torso as upright as possible.
- Wider stance allows heavier loading for many lifters.
Barbell Wide Squat Form & Visual
Barbell Wide Squat Benefits
- Shifts emphasis to adductors and glutes
- Requires less ankle mobility than narrow squats
- Popular in powerlifting
- Often allows heavier loading
- Builds hip strength in the frontal plane
- Different stimulus for squat programming
Barbell Wide Squat Muscles Worked
- Quadriceps
- Gluteus maximus (increased)
- Adductors (increased)
- Hamstrings
- Core (stabilizer)
Barbell Wide Squat Variations & Alternatives
- Barbell Back Squat (standard)
- Barbell Narrow Stance Squat
- Barbell Sumo Squat
- Barbell Front Squat
- Wide-Stance Box Squat
