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Bodyweight Wide Squat (Hands Together)

Step by step instructions, muscle activation and variants for the Bodyweight Wide Squat (Hands Together).

EasyGlutesQuadriceps

About this exercise

A bodyweight squat performed with a wide stance and hands clasped together in front of the chest. The sumo-width foot position increases inner thigh and glute activation compared to a standard squat, making it an effective lower-body exercise that requires no equipment.

How to Perform

  • Stand with your feet wider than shoulder-width apart, toes angled outward at roughly 45°
  • Clasp your hands together in front of your chest or at shoulder height
  • Brace your core and keep your chest tall with your back straight
  • Lower your body into a squat by bending at the hips and knees, pushing your knees outward in line with your toes
  • Descend until your thighs are parallel to the floor or as low as your mobility allows
  • Drive through your heels to return to the starting position
  • Keep your heels flat on the floor throughout the movement

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Wide Squat (Hands Together)

The Bodyweight Wide Squat (Hands Together) 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.

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