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All exercises

Barbell wide squat

Intermediate

Barbell wide squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. 2Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. 3Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees.
  4. 4Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. 5Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Stepdown squatBodyweight
  • Barbell bench squatBarbell
  • Barbell landmine squatBarbell
  • Barbell squat (on knees)Barbell
  • Sissy squatBodyweight
  • Dumbbell supported squatDumbbell

Easier variations

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Dumbbell goblet squatDumbbell

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Weighted sissy squatWeight plate
  • Sissy squatBodyweight
Logged today · 3 min restBarbell wide squat

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