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
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
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
Wide-Stance Plank With Leg Lift
Wide-Stance Plank With Leg Lift is a full-body exercise that trains your core, legs, glutes, and shoulders. Using a wider stance decreases the difficulty level of the exercise.
Wide-Stance Plank With Opposite Arm And Leg Lift
Wide-Stance Plank with Opposite Arm and Leg Lift maintains mobility and stability in your hips, shoulders, and core. It also increases the muscular endurance and strength of the core.
Zercher Good Morning
Zercher Good Morning is an upper body, lower body, and hip strengthening exercise. It is a great movement to build the quads and glutes. However, this exercise is a good combination of standard squat and deadlift.
Zercher Squat
Zercher Squat activates muscles throughout your posterior chain, including your hamstrings, glutes, and lower back muscles. Zercher squats can increase your upper back strength.
Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
Banded Glute Bridges w Hip Abductions
A glute-focused exercise that pairs a lifted bridge position with outward thigh pulses against a resistance band, enhancing glute max and medius activation, hip stability, and lower-body strength.
Banded Glute Bridges
A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.
Banded Hip Abductions
A lateral hip–strengthening exercise using a resistance band to target the glute medius and outer thighs, improving hip stability, balance, and lower-body control.
Banded Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a resistance band adding tension at the hips, emphasizing glute max activation, hip power, and lower-body stability.
Banded Kick Backs
A glute-isolating exercise using a resistance band to create tension as the leg extends backward, targeting the glute max while improving hip stability and lower-body control.
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