Barbell Wide Squat

Muscles worked

Setup

1. Position the barbell across your upper traps or rear deltoids and unrack it with a firm grip.
2. Step back and set your feet significantly wider than shoulder-width apart.
3. Point your toes outward at a 30 to 45-degree angle to align with your hip mechanics.
4. Brace your core and pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Inhale and begin the descent by hinging at the hips and actively pushing your knees outward in the direction of your toes.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your chest up and spine neutral.
3. Exhale and drive through your heels and mid-foot to return to the starting position.
4. Complete the rep by squeezing your glutes at the top while maintaining a slight bend in the knees.

Form checklist

• Ensure knees track in line with your toes and do not cave inward (valgus collapse).
• Keep your weight distributed across your heels and mid-foot, avoiding lifting your heels.
• Maintain an upright torso to prevent the bar from pulling your center of gravity too far forward.
• Keep the bar path moving in a straight vertical line over the middle of your feet.

Pro tips

• Focus on 'spreading the floor' with your feet as you descend to maximize glute and adductor tension.
• Drive your knees out aggressively at the bottom of the movement to create space for your hips to sink deeper.

Make it harder

• Implement a 3-second pause at the bottom of the squat to remove elastic energy and increase difficulty.
• Use a slow 4-second eccentric (lowering) phase to maximize time under tension for the adductors.

Frequently asked

What muscles does the barbell wide squat work?

The barbell wide squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell wide squat?

The barbell wide squat uses barbell.

Is the barbell wide squat good for beginners?

The barbell wide squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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