Barbell Wide Squat
Perform a barbell wide squat to build powerful thighs and glutes with an emphasis on inner thigh activation.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Wide Squat
Description
A barbell wide squat is a lower body strength exercise. The wide stance targets the inner thigh muscles more than a standard squat.
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How to do Barbell Wide Squat
- 01Setup
Set the barbell in a squat rack at chest height. Position yourself under the bar with a wide stance, feet significantly wider than shoulder-width apart, and toes angled out 15-30 degrees.
- 02Setup
Grip the bar wider than shoulder-width, resting it across your upper trapezius muscles. Unrack the bar by extending your hips and knees, then take a step or two back to clear the rack.
- 03
Take a deep breath, brace your core, and initiate the squat by pushing your hips back and bending your knees. Descend with a controlled movement, keeping your chest lifted and back straight, until your thighs are parallel to the floor or slightly below.
- 04
Drive powerfully through your heels and the outer edges of your feet, extending your hips and knees to return to the standing position. Exhale as you complete the ascent, maintaining core tension.
Tips
- Ensure your knees track directly over your toes throughout the entire movement, especially during the descent, to protect your knee joints and effectively engage your adductors.
- Focus on driving your hips up and forward as you ascend, imagining pushing the floor away from you to generate maximum power and glute activation.
- Maintain a strong, braced core throughout the entire lift by taking a deep belly breath and holding it until you pass the sticking point on the ascent. This stabilizes your spine.
- Aim for at least parallel thighs to the floor to maximize muscle activation, but only go as deep as you can maintain good form and knee alignment.
Common mistakes
- Many people allow their knees to cave inward during the squat; actively push your knees outward, tracking in line with your toes, to engage the adductors and protect your knees.
- Rounding your lower back at the bottom of the squat can cause injury; maintain a neutral spine by bracing your core tightly and keeping your chest up throughout the movement.
- Shifting your weight forward onto your toes reduces stability and engagement of the posterior chain; keep your weight evenly distributed through your midfoot and heels, driving through them on the ascent.
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Get Ellim — FreeQuestions
What muscles does Barbell Wide Squat work?
Barbell Wide Squat primarily targets Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Maximus, Soleus.
Is Barbell Wide Squat good for beginners?
Barbell Wide Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Wide Squat?
You need Barbell to perform Barbell Wide Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Wide Squat?
Ensure your knees track directly over your toes throughout the entire movement, especially during the descent, to protect your knee joints and effectively engage your adductors. Focus on driving your hips up and forward as you ascend, imagining pushing the floor away from you to generate maximum power and glute activation. Maintain a strong, braced core throughout the entire lift by taking a deep belly breath and holding it until you pass the sticking point on the ascent. This stabilizes your spine. Aim for at least parallel thighs to the floor to maximize muscle activation, but only go as deep as you can maintain good form and knee alignment.
What are common mistakes when doing Barbell Wide Squat?
Many people allow their knees to cave inward during the squat; actively push your knees outward, tracking in line with your toes, to engage the adductors and protect your knees. Rounding your lower back at the bottom of the squat can cause injury; maintain a neutral spine by bracing your core tightly and keeping your chest up throughout the movement. Shifting your weight forward onto your toes reduces stability and engagement of the posterior chain; keep your weight evenly distributed through your midfoot and heels, driving through them on the ascent.
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Free · iPhone only · Available on the App Store