Wide Leg Squat
Primary Muscle Group: Glutes, Quadriceps, Hamstrings
Secondary Muscle Group: Inner Thighs (adductors), Hip Flexors
Equipment Needed: Barbell, Weighted plates
The Benefits of Wide Leg Squats
The squat is just about the best lower-body exercise you can do for overall strength and muscle development. You can tweak the form of a standard squat slightly, not only will this keep it fresh, but it’ll also ensure different muscles get developed. The Wide Leg Squat is a great variation of the original movement because it focuses on your glutes, making it particularly popular with female lifters.
A wider stance is an excellent choice for anyone who wants to build a bigger bum! Taking the wider stance than the standard squat puts more of the focus on your glutes and less on your thighs.
If you are looking for new and exciting leg workouts you can download a Free Workout Plan or purchase one of our Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Wide Leg Squats
When doing the wide leg squat keep your core tight so that your back is in a neutral position as this will avoid and sudden jolting movements and will help avoid injuries. It’s also important to keep your head straight and fix on a point in front of you as this will also help with stability during the movement and avoid falling over etc.
So before giving wide leg squats a go, here's exactly how to do them without risking pain or injury.
How To Do Wide Leg Squats
1. Take a extra wide stance.
2. Squat down by bending hips back while allowing your knees to bend forward, keeping back straight and knees pointed same direction as feet.
3. Descend until your thighs are just about past parallel to the floor.
4. Extend your knees and hips until legs are straight.
For Perfect Technique
1. Whenever you perform wide like squat, make sure your knees should be tracking over the ankles with the nice and neutral position. Keeping your knee in neutral position helps you to perform this exercise comfortably.
2. Make sure to perform Wide leg squats in a controlled manner and about 10-15 repetitions.
3. For challenge stability, you can hold a heavy dumbbell and bring your leg a little closer and challenge your core muscles by challenging your balance.
4. For less challenging stability you can hold less weight dumbbell and bring out your leg wider.
Once you have mastered the Wide Leg Squat exercise you can try alternative exercises that target similar muscle groups such as;
How To Do A Lunge
1. Stand tall with feet hip-width apart. Engage your core.
2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.