Wide Stance Squat: Proper Form, Benefits, and Muscles Worked

The wide stance squat is a powerful exercise that works many muscles in your lower body. By placing your feet wider apart than usual, this squat targets your glutes, inner thighs, and hips more than regular squats. It helps build strength, improve balance, and can reduce stress on your knees and lower back.

In this guide, we’ll explain how to do the wide stance squat correctly, the benefits it offers, and the muscles it works. We will also discuss some variations and alternatives of the wide stance squat, along with practical tips to help you get the most out of your leg workout.

[Related Page] Glute Focused Squat Variations for Bigger, Stronger Glutes

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Quick Summary

• What It Is: The wide stance squat is a variation of the regular squat where you place your feet wider apart to target different muscles.
• Proper Technique: Mastering the wide stance squat requires a different approach than a traditional squat. This article provides a step-by-step guide on foot placement, knee tracking, and torso position to ensure you are performing the exercise safely and effectively.
• Main Benefits: It improves lower-body strength, balance, flexibility, and overall leg power.
• Muscle Activation: Unlike a narrow squat, this variation puts greater emphasis on your glutes, hamstrings, and inner thighs, making it an excellent exercise for sculpting your posterior chain.
• Variations & Alternatives: Different stances and squat styles can be used to challenge your muscles and prevent workout boredom.
• Supplement Support: The best supplement to support your squat workout is Pepti-Bolic, formulated with advanced bioactive peptides like PeptiStrong™ and DL185™ to enhance muscle growth, strength, and recovery after intense leg training.

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What is a Wide Stance Squat?

The wide stance squat is a type of squat exercise where you place your feet wider than your shoulders, unlike the regular squat, where your feet are about shoulder-width apart. Your toes also point outward at a comfortable angle, usually around 45 degrees.

This wider foot placement changes which muscles get worked the most. It helps target the inner thighs (called adductors), glutes (butt muscles), and hamstrings more than a narrow stance squat.

Because your knees point slightly outward, it can also take some pressure off your ankles, making it easier for people with less ankle flexibility. In this squat, you push your hips backwards and bend your knees to lower your body until your thighs are roughly parallel to the floor.

The wide stance squat helps build strength, improve hip stability, and can even reduce knee and lower back stress when done properly. You can do this exercise using just your body weight, or you can add extra weight by holding a dumbbell (like a Goblet Squat) or even a barbell for a more advanced challenge.

The wide stance squat is not just for advanced lifters. Beginners can also use it to build strength and improve flexibility, as long as proper form is maintained.

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How to Do a Wide Stance Squat

Step 1: The Setup

• Foot Position: Place your feet significantly wider than your shoulders. The exact width can vary, but a good starting point is about 1.5 times your shoulder-width stance. Point your toes outward at an angle between 30 and 45 degrees.
• Bar Placement: Get under the bar and rest it on the "shelf" of your upper back, just below your neck. Squeeze your shoulder blades together to create a stable base.
• The Brace: Take a deep breath into your belly to brace your core. This creates a strong, stable trunk that protects your spine throughout the movement.

Step 2: The Descent

• Lead with Your Hips: The wide stance squat is a "sit back" movement. Unlike a regular squat, where you might sit "down," here you want to initiate the motion by pushing your hips back as if you are sitting into a chair that's far behind you.
• Knees Out: As you descend, actively push your knees outward, in the same direction as your toes. This is the most important cue for this squat variation. Don't let your knees cave inward.
• Controlled Movement: Lower yourself down with control until your thighs are at least parallel to the floor, or as low as your mobility allows without your back rounding.

Step 3: The Ascent

• Drive Through Your Heels: Begin to push the floor away by driving your hips and glutes up. Think about pushing through the outside edges and heels of your feet.
• Stand Up Tall: As you come back to the starting position, stand up straight and fully extend your hips. Finish the movement with a strong squeeze of your glutes at the top.

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Tips for Success

• Start Without Weight: Perfect your form using just your body weight before you ever pick up a dumbbell. This helps you learn the movement safely.
• Warm Up Your Hips: Do some gentle leg swings or hip circles before you start. This helps you sink deeper into the squat more comfortably.
• Find the Right Stance Width: Your feet should be wider than shoulder-width apart but still comfortable. Point your toes slightly outward to help your knees track in the right direction.
• Keep Proper Posture: Always keep your chest up, back straight, and core tight to protect your spine and improve balance during the squat.
• Use Proper Breathing: Inhale on the way down and exhale as you push up. This supports core stability and power during the lift.
• Focus on a "Knees Out" Mindset: This is the most crucial part of the wide stance squat. Always think about pushing your knees out as you lower down. This helps activate your glutes and keeps your knees safe.
• Focus on the Feeling: The main work should be in your glutes and inner thighs. If you feel it mostly in your thighs, try widening your stance a little more or pointing your toes out further.

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Wide Stance Squat: Muscles Worked

The wide stance squat targets many muscles in your lower body, with extra focus on the hips and inner thighs. The main muscles worked include:

1. Glutes (Butt Muscles): This is the main muscle group targeted. The wide stance creates a deep stretch at the bottom of the movement, which forces your glutes to work extra hard to push you back up. This is why it's such a great exercise for building stronger, more sculpted glutes.
2. Inner Thigh Muscles (Adductors): These muscles get a serious workout! They are stretched at the bottom of the squat and then activated to help pull your legs back together as you stand up. This is a unique benefit of the wide stance that you don't get from regular squats.
3. Hamstrings (Back of Thighs): These muscles work together with your glutes to extend your hips (that is, to pull your torso upright as you stand up).
4. Quadriceps (Front of Thighs): Your quads are still working hard to straighten your knees, but they are doing less work compared to a regular squat. This allows the glutes and inner thighs to become the stars of the show.
5. Core (Abdominals & Lower Back): Your entire core has to engage to keep your spine stable and straight throughout the entire movement. This stance tightens your core and provides better balance.

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Key Benefits of a Wide Stance Squat

• Greater Glute and Hamstring Activation: This is the most significant benefit. By widening your stance, you change the mechanics of the movement to put more stress directly on your glutes and hamstrings, resulting in greater engagement of these muscle groups. This makes it an excellent exercise for building a stronger, more powerful posterior chain.
• Improved Hip Mobility: The wide stance requires a good amount of hip flexibility to perform correctly. By practicing this squat, you'll naturally improve the mobility in your hips and inner thighs over time. This can lead to a fuller range of motion and better performance in other lifts and daily activities.
• Stronger Inner Thighs: Wide stance squats engage the inner thigh muscles (adductors), helping to build leg width and overall lower body strength.
• Reduced Stress on the Knees: For some people, a traditional squat can put a lot of pressure on the knees. The wide stance shifts some of the load away from the knees and onto the hips, which can make it a more comfortable and pain-free option for those with knee issues.
• Better Joint Stability: Pushing your knees outward during wide squats strengthens the hip stabilizers, which can help reduce the risk of knee and hip injuries.
• Allows for a Deeper Squat: With improved hip mobility and less knee pressure, many people find it easier to achieve a greater depth in a wide stance squat compared to a standard squat. Reaching parallel or below is crucial for maximizing muscle growth and strength.
• Sculpts the Legs and Glutes: Because it places such a strong emphasis on the glutes and inner thighs, the wide stance squat is a fantastic exercise for anyone looking to shape and build their lower body from a different angle.

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Common Mistakes to Avoid

Mistake #1: Knees Caving In. This is the most frequent mistake with a wide stance squat. Your knees may want to turn inward, especially as you get tired.

• The Fix: Think about actively pushing your knees outward, as if you're trying to push the walls apart with your legs. This keeps the tension on your glutes and inner thighs.

Mistake #2: Not Going Deep Enough. Stopping too early can limit muscle activation and reduce the benefits of the exercise.

• The Fix: Work on your mobility and practice with just your body weight or a very light load. Aim to get your thighs parallel to the floor or even lower, as long as your back doesn't round.

Mistake #3: Leaning Too Far Forward. If your chest drops and your back rounds, the stress shifts from your legs to your lower back, which can cause injury.

• The Fix: Keep your chest up and your core tight throughout the entire movement. Think about keeping your shoulders directly over your hips.

Mistake #4: Lifting Your Heels. Your entire foot should stay flat on the ground. If your heels lift up, it often means your stance is too narrow or you need to work on ankle mobility.

• The Fix: Widen your stance a little and focus on driving your weight through your mid-foot and heel.

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Variations: Wide Stance Squat

1. Bodyweight Wide Stance Squat: This is the best place to start. It allows you to focus entirely on your form without worrying about balancing weight.
2. Goblet Wide Stance Squat: Hold one dumbbell or kettlebell in a vertical position against your chest. This is one of the best variations because the weight helps you stay upright, which improves your form and builds strength.
3. Barbell Sumo Squat: This is an advanced move. You rest a barbell across your upper back, just like a regular back squat, but use a wide stance. It allows you to lift the heaviest weight and build maximum strength.
4. Wide Stance Squat with Band: Place a resistance band around your thighs, just above your knees. This provides extra resistance and constantly reminds you to "push your knees out" against the band, which really fires up your glutes.
5. Sumo Dumbbell Squat: Hold one heavy dumbbell with both hands, letting it hang straight down between your legs. This is a great option if you don't have a barbell but still want to add significant weight.
6. Wide Stance Front Squat: Hold the barbell in front of your shoulders. This shifts more focus to your quads and core.
7. Box Squat with Wide Stance: Squat down to a box or bench. This teaches proper depth, builds strength, and helps beginners with control.

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Alternatives: Wide Stance Squat

1. Goblet Squat: This is a fantastic all-around squat. You hold one dumbbell vertically against your chest. It helps you learn to keep your torso upright and is generally very knee-friendly.
2. Sumo Deadlift: This lift uses the same wide stance and targets your glutes and inner thighs in a very similar way. Instead of squatting down, you hinge at your hips to lift the weight off the floor.
3. Banded Hip Thrusts: This is one of the best exercises for building glute strength. You can add a resistance band around your knees to also target your outer hips and thighs.
4. Curtsy Lunge: This move involves stepping one foot back and across your body. It's a great way to challenge your glutes and inner thighs from a different angle and improve your balance.
5. Plié (Dumbbell) Squat: This is very similar to the wide stance squat. Often, the term "Plié" is used when you hold one dumbbell with both hands, letting it hang straight down between your legs.

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Regular vs. Wide vs. Narrow Squat Stance

Wide stance squats recruit more hip musculature, increasing activation of the glutes and hamstrings, while narrow stance squats rely more on knee movement, emphasizing the quadriceps. The three main types are regular stance, wide stance, and narrow stance squats.

1. Wide Stance Squat

• Stance: Feet placed very wide (wider than your shoulders), toes pointed out.
• Muscles Worked Best: More Glutes (buttocks) and Inner Thighs with emphasis. This is the best variation for targeting these areas.
• Best For: People who want to build their glutes, improve hip mobility, or find a knee-friendly squat variation. It is often preferred by powerlifters who want to lift the most weight. It's an excellent choice for starting strength development and is often preferred by powerlifters who want to lift the most weight.
• Difficulty: Requires good hip mobility to do correctly.

2. Regular (Bodyweight) Squat

• Stance: Feet about shoulder-width apart, toes pointing slightly out.
• Muscles Worked Best: A balanced mix of your entire leg: quadriceps (front thighs), hamstrings (back thighs), and glutes.
• Best For: Building overall leg strength and learning the fundamental squat movement pattern. It's a great all-around exercise.
• Difficulty: The most common and natural squat for most people.

3. Narrow Stance Squat

• Stance: Feet placed closer than shoulder-width, often hip-width or even together.
• Muscles Worked Best: More Quadriceps emphasis (front thighs). This variation puts the most stress on the knees, so it is an advanced move.
• Best For: Advanced lifters who want to specifically focus on quad development. Not recommended for beginners or those with knee issues.
• Difficulty: The most challenging on the knees and requires excellent ankle mobility.

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Best Supplement for Your Squat Workout

1. Pepti-Bolic by SNS

Pepti-Bolic is a scientifically formulated supplement that features advanced bioactive peptides designed to support muscle growth, strength, and recovery. It is crafted to assist intense leg training sessions, helping muscles repair faster and grow stronger. This formula targets muscle cells efficiently to maximize gains without added water retention.

Key Benefits:

• Supports muscle growth and strength
• Speeds up muscle recovery
• Reduces muscle soreness
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• Promotes lean muscle gains
• Supports intense training sessions

Key Ingredients:

• PeptiStrong™
• DL185™ (Dileucine)

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3. Creatine X by PrimaForce

Creatine X by PrimaForce is a comprehensive creatine complex combining 10 distinct forms of creatine, including monohydrate, hydrochloride, citrate, and magnesium chelate. This diversity is designed to improve absorption and reduce digestive discomfort while providing a spectrum of pharmacokinetic profiles for sustained energy release.

The supplement is produced in NSF-certified facilities and tested for purity, making it a reliable choice for athletes seeking to improve high-intensity performance. Its formulation supports ATP regeneration during explosive movements like squats, directly contributing to increased strength output and muscle volumization over time.

Key Benefits:

• Maximizes strength gains.
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• Improves recovery speed between sets and workouts.
• Reduces absorption issues.
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• Enhances anaerobic endurance for additional reps during heavy squat sessions.

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4. Wild Thing by Assault Labs

Wild Thing is a stimulant pre-workout designed to elevate energy, focus, and performance for demanding strength sessions. Its formula includes DiCitrulline Malate (6g+ per serving for pumps), Beta-Alanine (for muscular endurance), and Alpha-GPC (for cognitive sharpness), alongside a caffeine blend featuring ZumXR® for sustained energy without crashes.

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Key Benefits:

• Boosts energy levels.
• Enhances muscle pumps via citrulline malate, increasing nitric oxide production.
• Improves mental focus and mood.
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• Supports strength output.
• Accelerates recovery.

Key Ingredients:

• L-Citrulline Malate
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline (Alpha GPC)
• Agmatine Sulfate
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• L­-Glutamine
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• L­-Tyrosine
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• Dicaffeine Malate (Infinergy®)
• Cocoabuterol®
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5. Amino Gro by Isatori

Amino Gro is a BCAA-based powder featuring a clinically validated 2:1:1 ratio of leucine, isoleucine, and valine, enhanced with BIO-PRO peptides for improved absorption and muscle protein synthesis.

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FAQs: Wide Stance Squat

Q: How wide should my feet be for a wide stance squat?

A: A good starting point is to place your feet about 1.5 to 2 times your shoulder width apart. Your toes should be pointed out at a comfortable angle, around 45 degrees. The exact width can vary from person to person, so find a stance that allows you to squat deep without discomfort.

Q: Is a wide stance squat easier than a regular squat?

A: For some people, yes. A wider stance can help you sit back more easily and keep your weight balanced on your heels. However, it requires good hip flexibility and proper form to avoid injury.

Q: Is a wide stance squat better than a regular squat?

A: Neither is "better"—they are different. The wide stance squat is superior for targeting your glutes, hamstrings, and inner thighs. A regular squat is better for building overall, balanced leg strength. The best approach is to use both in your training to get a well-rounded workout.

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Final Thoughts

The wide stance squat is a proven lower-body exercise that shifts more focus to the glutes, hips, and inner thighs compared to the regular stance. It allows lifters with different body types to train effectively and adds variety to leg workouts at the gym.

This squat style also plays a role in building overall strength and stability, making it popular in both general fitness and strength sports. Including it alongside other squat variations creates a more complete approach to lower-body training.

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References

• Schoenfeld, B. J. (2010). Squatting Kinematics and Muscle Activity: Review of the Literature. Journal of Strength and Conditioning Research, 24(12), 3497–3506.
• Comfort, P., & Kasim, K. (2007). Optimizing squat technique. Strength and Conditioning Journal, 29(6), 10–13.
• Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. Journal of Strength and Conditioning Research, 23(1), 246-250.
• Lorenzetti, S., Ostermann, M., Zeidler, F., Zimmer, P., Jentsch, L., List, R., & Taylor, W. R. (2018). How to squat? Effects of various stance widths, foot placement angles, and level of experience on knee, hip, and trunk motion and loading. BMC Sports Science, Medicine and Rehabilitation, 10, Article 14.
• McCaw, S. T., & Melrose, D. R. (1999). Stance width and bar load effects on leg muscle activity during the parallel squat. Medicine & Science in Sports & Exercise, 31(3), 428–436.
• Sinclair, J., Taylor, P. J., Jones, B., Butters, B., Bentley, I., & Edmundson, C. J. (2022). A multi-experiment investigation of the effects of stance width on the biomechanics of the barbell squat. Sports (Basel), 10(9), 136.
• Larsen, S., Kristiansen, E., Helms, E., & van den Tillaar, R. (2021). Effects of stance width and barbell placement on kinematics, kinetics, and myoelectric activity in back squats. Frontiers in Sports and Active Living, 3, 719013.
• Hopkins, J. E., Hopkins, C. E., & Chiu, L. Z. F. (2024). Greater squat stance width alters three-dimensional hip moment demands. Journal of Biomechanics, 177, 112391.