barbell wide squat

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

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

Swap it for

• stepdown squat
• Barbell box squat
• barbell landmine squat
• Kneeling barbell squat
• Sissy Squat
• dumbbell supported squat

Harder

• Barbell Bulgarian split squat
• barbell overhead squat
• Weighted Sissy Squat (Holding Support)
• Sissy Squat

Easier

• Rear-Foot-Elevated Split Squat (Bodyweight)
• smith chair squat
• dumbbell supported squat
• dumbbell goblet squat