Wide Stance Barbell Squat

Technique

How to perform Wide Stance Barbell Squat

1. Set the bar in a squat rack at a height you can unrack without rising onto your toes.
2. Place the bar across your upper back, take a secure grip and stand to lift it from the hooks.
3. Step back into a wider-than-shoulder-width stance with your toes turned out to match your knee path.
4. Brace your trunk and keep your head in line with your torso as you bend at both the hips and knees.
5. Lower to a depth you can control while maintaining whole-foot contact; let your knees track in the direction of your toes, including forward travel as needed.
6. Push through the whole foot and extend your hips and knees to stand without changing the braced spinal position.
7. After the final repetition, step back to the rack and place the bar securely on both hooks.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Adductor Magnus.