Wide Leg Squat
Description
This modified version of the squat exercise can be performed in a variety of ways. Once you’ve mastered the technique, you can then add resistance through the usage of either a dumbbell, barbell or a smith machine. A major advantage of utilizing a wide stance is that it draws more recruitment from the adductor muscle groups (inner thigh region) than the traditional squat method, which utilizes a shoulder-width foot stance. This is actually one of the best inner thigh toning exercises.
Since this exercise effectively targets the inner thighs - a problematic area for many women - it comes as no surprise that you’ll commonly see females performing it. The movement description below is to provide a general guideline on how to perform the exercise without additional resistance. To implement weights and increase the difficulty, check the variations provided below.
Execution
- Take a wide stance and position your feet to a comfortable angle - approximately 45 degrees outwards. Spread your chest and flatten your back.
- Inhale and while keeping your back straight, drive the hips back and bend at the knees. Descend as far as comfortably possible but do not allow your legs to surpass a 90 degree angle.
- Exhale and drive the body back upwards while focusing on the muscular contraction within the glutes (buttocks).
- Repeat until the desired number of repetitions are completed.
Variations
Resistance can be added by holding a dumbbell (with both hands) and positioning it between your legs.
Resistance can also be added by performing the movement using a smith machine. When performing this variation, ensure that the bar is positioned comfortably across the upper back/rear shoulder region.
The logical progression from the smith machine variation has you performing the movement using a free-barbell. Again, ensure that the barbell is positioned comfortably across the upper back/rear shoulder region.