The wide stance squat is a back squat variant performed with the feet placed noticeably wider than shoulder width and the toes turned out, rather than a narrower stance. Compared with a narrower stance, a wider stance changes hip mechanics and typically increases the contribution of the hip adductors and gluteal musculature, while still training the quadriceps and hamstrings. It's commonly used as variation work alongside a narrower-stance back squat to train the lift from a different angle.
Technique: the setup is the same as the back squat but with the feet placed noticeably wider than shoulder width and the toes turned out more, which changes the angle at which the hips and knees travel. The descent and ascent follow the same hip-and-knee bending pattern, with the knees tracking in the same direction as the toes throughout.
Common technical errors: the knees not tracking in line with the toes (caving inward); taking a stance so wide that control over the bar path or balance is lost; the same chest-drop and heel-lift issues as the back squat; and not adjusting toe angle to match the wider stance, which can strain the hips or knees.
Technique: the setup is the same as the back squat but with the feet placed noticeably wider than shoulder width and the toes turned out more, which changes the angle at which the hips and knees travel. The descent and ascent follow the same hip-and-knee bending pattern, with the knees tracking in the same direction as the toes throughout.
Common technical errors: the knees not tracking in line with the toes (caving inward); taking a stance so wide that control over the bar path or balance is lost; the same chest-drop and heel-lift issues as the back squat; and not adjusting toe angle to match the wider stance, which can strain the hips or knees.