The barbell wide squat is a compound lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It involves holding a barbell across the upper back and performing a squat with a wide stance.
Also Works
GlutesHamstringsCalves
How to Perform
1
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2
Hold the barbell across your upper back, resting it on your traps or rear delts.
3
Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees.
4
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
5
Pause for a moment at the bottom, then push through your heels to return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Set your feet 1.5-2 times shoulder width with toes turned out 30-45 degrees to allow the hips to open fully.
•Push your knees out over your toes throughout the entire squat, especially at the bottom.
•The wider stance recruits more adductors and glutes, so expect to feel the inner thighs working.
Common Mistakes
•Letting the knees collapse inward on the ascent, which stresses the knee ligaments and reduces power output.
•Not turning the toes out enough for the stance width, which restricts hip depth and forces the knees forward.
•Going too wide to the point where your hips lack the mobility to reach proper depth.