About this exercise
A bodyweight squat performed with a wider-than-shoulder stance to place greater emphasis on the inner thighs and glutes. The wider foot position encourages a deeper squat and improved hip mobility without any external load.
Wide Bodyweight Squat
Step by step instructions, muscle activation and variants for the Wide Bodyweight Squat.
EasyGlutesQuadriceps
How to Perform
- Stand with your feet wider than shoulder-width apart and toes turned slightly outward
- Keep your chest up, your core braced, and your arms extended forward for balance
- Push your hips back and bend your knees to lower your body toward the floor
- Descend until your thighs are at least parallel to the ground
- Drive through your heels to stand back up to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsInner thighs
About the Wide Bodyweight Squat
The Wide Bodyweight Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
