CompoundBarbell

Barbell Wide Stance Squat

Barbell Wide Stance Squat - End Position

Exercise Details

Primary Target

Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Gluteus Maximus

Secondary Muscles

Adductor Magnus, Biceps Femoris

Equipment

Barbell

Type

Compound

Description

The barbell wide stance squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with special emphasis on the inner thighs (adductors) and glutes due to the wider stance. This variation allows for greater hip mobility and depth while reducing stress on the lower back compared to narrow stance squats.

Training Volume by Goal

Hypertrophy

Muscle Growth

3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)

Strength

Max Power

3–4 sets × 5–8 reps (65–80% 1RM, RPE 6–8)

Endurance

Stamina

2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)

📋How to Perform

Position barbell on upper back (trapezius), step out with feet 1.5x shoulder width
Point toes outward at approximately 30-45 degrees
Keep chest up, eyes looking straight ahead, and brace your core tightly
Initiate squat by pushing hips back while bending knees, tracking knees over toes
Descend until thighs are parallel to ground or deeper if mobility allows
Feel the stretch in your inner thighs and glutes at the bottom
Drive through your heels to stand back up, squeezing glutes at the top
Fully extend hips and knees at top, maintaining upright torso throughout

💡Coaching Cues

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Set your feet 1.5x shoulder width with toes pointed out 30-45 degrees
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Keep your knees tracking in line with your toes throughout
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Descend until thighs are parallel or deeper
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Drive through your heels, not your toes
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Keep your chest up and back straight throughout
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Brace your core hard before descending

⚠️Common Mistakes

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Letting your knees cave inward - can cause serious injury
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