quadsbarbell
barbell wide squat
barbell wide squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Step 2. Hold the barbell across your upper back, resting it on your traps or rear delts.
Step 3. Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees.
Step 4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.