Squat - Wide (Barbell)

Take a stance wider than your shoulders. Squat down. This variation emphasizes the glutes and inner thighs (adductors) more than a narrow squat.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

inner thigh (large)

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
- Position a barbell across your upper back, resting it on your traps, not your neck.
Step 2Grip the Bar
- Use a grip that is wider than shoulder-width, ensuring your hands are secure on the bar.
- Keep your elbows pointed down and back to create a stable base.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your torso throughout the movement.
- Maintain a neutral spine by keeping your chest up and shoulders back.
Step 4Initiate the Squat
- Begin the squat by bending at your hips and knees simultaneously.
- Push your hips back as if you are sitting into a chair, keeping your weight on your heels.
Step 5Lower Your Body
- Lower your body until your thighs are at least parallel to the ground, or lower if your flexibility allows.
- Keep your knees aligned with your toes and avoid letting them cave inward.
Step 6Rise Back Up
- Push through your heels to return to the starting position, straightening your legs.
- Maintain control and keep your core engaged throughout the ascent.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements rather than rushing through the reps.
Step 8Finish the Exercise
- After completing your reps, carefully re-rack the barbell if using a squat rack.
- If not, step away from the barbell while maintaining good posture.