PlanWorkouts

Exercise 0124 · REF s7HX1BY

Barbell Wide Squat exercise animation

Barbell Wide Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

A wider stance on the squat shortens the distance the hips travel and shifts more of the work onto the glutes and inner thighs, while the quads still handle plenty of load through a wide-set knee path. It sits somewhere between a sumo deadlift and a standard squat in terms of hip mobility demands. Toes need to track roughly with the knees here, or the wider stance turns into knee strain instead of extra glute work.

How to Do the Barbell Wide Squat

  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.

Muscles Worked

The Barbell Wide Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Wide Squat work?
The Barbell Wide Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell Wide Squat?
The Barbell Wide Squat is done with a barbell.
What's a good alternative to the Barbell Wide Squat?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.