The Benefits of the Wide Stance Barbell Back Squat

Do you want to know the benefits of the wide-stance barbell back squat? The wide-stance barbell back squat is effective for building lower body strength and stability. It focuses on developing leg and gluteal muscles and improving balance, flexibility, and core strength.

Three Things to Consider When Performing the Wide Stance Barbell Back Squat

This variation of the traditional barbell squat targets a deeper range of motion which can help to increase mobility and overall performance.

Form & Technique

The wide stance barbell back squat begins with your feet wider than hip-width apart. First, make sure your toes are pointed out at a 45-degree angle. Next, lower yourself into a squat position by pushing your hips back, keeping your weight in your heels and chest up. Also, make sure to look forward. As your head goes, so does the rest of your body.

When you reach the bottom of the squat, ensure your knees do not extend past your toes. Continue to look forward. Then, push through your heels to return to the starting position. Maintain constant tension throughout the entire movement and keep reasonable control over the barbell during each rep.


The wide-stance barbell back squat is beneficial for multiple reasons. Here is a list of some of the best reasons:

  • increased lower body strength and stability
  • improved balance and flexibility
  • increased core strength
  • increased hip mobility
  • improved posture
  • increased explosiveness
  • improved coordination

In addition to the above-listed benefits of a wide stance, squats also improve muscle activation in larger muscle groups such as the glutes and quads. Finally, they enhance neural recruitment for higher-intensity movements such as sprints or heavy lifting.

Common Mistakes to Avoid

When performing this exercise, it is essential to avoid common mistakes that can lead to injury or decreased efficiency during the movement. For example, ensure you don’t round your back or shoulders at any point of the lift; maintain a neutral spine throughout each rep.

Additionally, avoid bouncing at the bottom of the lift; lock out each rep before returning to a standing position while keeping constant tension on the legs throughout each repetition. Also, be sure you are not pushing through one side when coming out of the bottom position. Instead, apply force equally through both sides to keep good form throughout every rep!

Finally, use a 4-1-2-1 cadence to make sure you are moving at a speed that allows you to control the weight while keeping the muscles under constant attention. Never drop your head. Make sure always to look forward. This will help with skeletal integrity.

Conclusion on the Benefits of the Wide Stance Barbell Back Squat

The wide stance barbell back squat is an effective exercise for increasing lower body strength and stability while working on balance and flexibility.

It is essential to maintain proper form while doing this exercise; be sure to focus on driving through both heels equally with proper spinal alignment from start to finish! With proper technique, you can maximize efficiency in each rep while avoiding injury at all costs!

With time you will see results from this popular exercise used by athletes worldwide! If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.

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By Terry Clark

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

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