Wide Squat

A bodyweight squat performed with a wider-than-shoulder-width stance and toes pointed outward, targeting the quadriceps and inner thighs. Also known as a sumo squat.

Instructions

1. Stand with your feet positioned wider than shoulder-width apart, toes pointing outward at a 30-45 degree angle.
2. Keep your chest up, shoulders back, and core engaged.
3. Shift your weight into your heels and lower your body by bending your knees and hips simultaneously.
4. Descend until your thighs are approximately parallel to the ground or lower if mobility allows.
5. Keep your knees tracking in line with your toes and avoid allowing them to collapse inward.
6. Drive through your heels to return to the standing position.
7. Repeat for the desired number of repetitions.

Tips

• The wide stance emphasizes the adductors (inner thighs) and glutes more than a standard squat.
• Keep your torso relatively upright; excessive forward lean reduces quad engagement.
• Ensure your knees stay aligned over your toes throughout the movement.
• Descending deeper increases hamstring and glute activation.
• For added difficulty, perform jump squats or hold dumbbells at your sides.