Barbell Wide Squat

Barbell Wide Squat

The Barbell Wide Squat is a compound exercise that targets the muscles of the lower body, particularly the quadriceps, hamstrings, and glutes. It is a variation of the traditional squat exercise that involves a wider stance, which places more emphasis on the inner thighs and glutes. To perform the Barbell Wide Squat, you would typically start by standing with your feet wider than shoulder-width apart and your toes turned slightly outward. Position a barbell across your upper back, resting on your traps muscles. Engage your core and maintain a neutral spine as you bend at the knees and hips, lowering your body down into a squatting position. Keep your knees tracking in line with your toes and aim to lower your glutes below parallel with the floor. The wide stance in the Barbell Wide Squat increases inner thigh engagement, making it an excellent exercise for targeting this often underdeveloped muscle group. Additionally, it places greater stress on the glutes, helping to strengthen and tone these muscles. The quadriceps and hamstrings also play a significant role in stabilizing and moving the body during the exercise, leading to overall lower body strength gains. Because the Barbell Wide Squat is a compound exercise, it offers numerous benefits beyond simply building muscle. It can help improve functional movement patterns and enhance athletic performance. Additionally, engaging multiple muscle groups simultaneously can lead to an increased calorie burn, making it an efficient exercise for those looking to lose weight or improve body composition. When incorporating the Barbell Wide Squat into your workout routine, remember to start with a weight that challenges you but allows for proper form. As with any exercise, proper technique is crucial to prevent injury and maximize the benefits. Gradually increase the weight as your strength and proficiency improve over time. Variety is key in any exercise program, so feel free to mix in other squat variations to target different muscle groups and keep your workouts engaging.


  • Start by standing with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward.
  • Place the barbell on your upper back, resting it across your trapezius muscles.
  • Engage your core muscles and keep your chest lifted throughout the exercise.
  • Bend at your knees and hips, lowering your body until your thighs are parallel to the floor.
  • Make sure to keep your knees in line with your toes and avoid letting them collapse inward.
  • Pause briefly at the bottom of the squat, then press through your heels to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form by keeping your chest up and core engaged throughout the squat movement.
  • Make sure to maintain a proper hip width stance to target your glutes and quadriceps effectively.
  • Add variety to your squat routine by adjusting foot placement - try pointing toes slightly outward or inward.
  • Gradually increase the weight you lift to continually challenge your muscles and improve strength.
  • Incorporate a resistance band around your thighs to activate your glutes more effectively.
  • Remember to breathe consistently during the exercise to maintain proper oxygen flow to your muscles.
  • To prevent injury, warm up with dynamic stretches and mobility exercises before starting your squat workout.
  • Include single-leg exercises like lunges or step-ups to improve balance, stability, and overall lower body strength.
  • Ensure your knees are tracking in line with your toes throughout the movement to maintain proper alignment.
  • Always listen to your body and rest when necessary to avoid overtraining and promote recovery.


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