Barbell Wide Squat

Setup

1. 01Set the bar on the upper traps in a rack.
2. 02Unrack and step back to a wide stance.
3. 03Turn the toes out about 30 degrees.
4. 04Brace the core and set the chest tall.

Execution

1. 01Push the hips back and spread the knees.
2. 02Squat until the thighs reach parallel or below.
3. 03Drive the floor apart to stand up.
4. 04Squeeze the glutes at the top of each rep.

Checkpoints

• -Knees track outward over the turned-out toes.
• -Weight stays on the whole foot, heels down.
• -The torso stays braced without excessive forward lean.
• -Depth reaches at least parallel each rep.

Common mistakes

• -Letting the knees collapse inward out of the hole.
• -Rolling onto the inside edges of the feet.
• -Standing so wide that depth becomes impossible.
• -Losing the brace and folding forward under load.