Wide-Stance Barbell Squat
Wide-Stance Barbell Squat provides strength to the lower body by emphasizing the inner thighs. Using wider stance results in greater engagement of the muscles around the hips
BEGINNER
Wide-Stance Goblet Squat
Wide-Stance Goblet Squat works all the major muscle groups of the lower body, including the quadriceps, glutes, hamstrings, and calves. Using a wider stance increases hip mobility and stability
Demonstration Video
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Target Muscles
Instructions
- Hold the dumbbell vertically in front of your chest with both hands on the head of the dumbbell. Your legs should be twice as wide as your hips.
- Bring your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Keep your back straight, chin forward, and press the weight into your chest. Pause and then return to the starting position.
Tips
- Be sure to start the squat by pushing your hips back.
- Do not round your lower back.
- Don't let your knees bend inward.
Alternative Exercises
Back Squat
Back Squat specifically targets the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. The quads and core are also engaged. Back Squat allows you to add weight quicker, which promotes strength and power.
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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