Wide stance squat: How to Do It, Muscles Worked

Step by step

Set the bar on your upper back, feet wide, toes out.
Sit straight down, knees pushing out over your toes.
Drive through your heels and stand up.

What you should feel

A stretch and effort in your inner thighs and glutes; your knees and hips should not pinch.

Common mistake

Knees caving in; push them out in line with your toes.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes Inner thighs

Helps

Hamstrings Lower back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Questions

What muscles does the wide stance squat work?

Wide stance squat mainly works your quads, glutes, and inner thighs. It also helps your hamstrings and lower back.

Can I do the wide stance squat at home?

Not easily, it needs this: barbell. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the wide stance squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Wide stance squat