Wide-Stance Barbell Squat
A back squat with the feet set well outside shoulder width and toes turned out. The wide base shortens the range, brings in more adductors and glutes, and suits a powerlifting-style squat.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Adductors
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 5–8
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Unrack a barbell onto your upper back and step back into a stance about one and a half to two times shoulder width, toes turned out 20-30 degrees.
Brace your core and push your knees out over your toes.
Sit your hips down and back between your feet, keeping the shins close to vertical.
Descend until your hip crease is at or just below knee height.
Drive through your heels and keep pushing the knees out to stand.
Breathing: Inhale and brace before descending, exhale near the top.
Coaching tips
Knees out
Spread the floor
Sit back between your heels
Common mistakes
Knees caving inward
Toes pointing straight ahead in a wide stance
Stance so wide you cannot reach depth
Excessive forward lean
Safety notes
Squat inside a rack with the safety arms just below your lowest depth.
Widen your stance gradually; very wide stances can strain the hips and adductors.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.