Wide-Stance Barbell Squat tutorial
The wide-stance barbell squat is a compound exercise in which a wide stance with toes turned out increases the work of the inner thighs and glutes. This position usually lets the torso stay more upright and suits people with limited ankle mobility.
How to perform
- Set the bar in a rack at shoulder height and rest it on your upper back muscles.
- Unrack, step back and set your feet about one and a half times shoulder width with toes turned out 30-45 degrees.
- Take a deep breath, brace your core and keep your chest up.
- Push your hips back and down while guiding your knees out in line with your toes.
- Descend until your thighs are parallel to the floor or as low as you can keep your back neutral.
- Drive through your whole foot, keep your knees pushed out, return to standing and squeeze your glutes at the top.
Breathing: Take a deep breath and hold it before descending, then exhale after passing the hardest part of the ascent.
Key tips
- Match your toe angle to the width of your stance so your knees stay comfortable.
- Spread your weight across the whole foot, not just the toes or heels.
- Do not start with an extremely wide stance; widen it gradually.
Common mistakes
- Letting the knees cave inward on the way up.
- Leaning too far forward and rounding the back.
- Knees and toes pointing in different directions, which stresses the knee.
Safety: People with hip, groin or knee problems should use a narrower stance and start light, and stop if they feel pain in the groin or knee.
Legs (quads)Primary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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