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Barbell

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Squat Wide - Barbell

To get the barbell on your shoulders please use a barbell rack at just below shoulder level. Stand underneath the bar in a small squat, making sure your back is straight. Stand with your feet hip-width apart and have the bar comfortably resting on your shoulders. Your feet should be slightly in front of the bar so that it feels like you are putting your weight through your heels. Take the weight on your shoulders and step forwards away from the rack.

Now place your feet slightly wider than shoulder-width apart and with your feet turned outwards by 45 degrees. Slowly lower your body down as though you were going to sit back into a chair. Keep your body weight on the heel of your foot and concentrate on sticking your hips backwards rather than just moving down. Throughout the movement keep your knees behind the line of your toes and pointing outwards in line with your feet.

At the lowest point your knees should be at a 90 degree angle and when you reach this point push back up to the start position.


Do's Don'ts
  • Do use a rack
  • Do sit back like you would in a chair
  • Do having your feet slightly wider than shoulder-width apart
  • Do turn your feet outwards by 45 degrees
  • Do put your weight through your heels
  • Do let your knees go to 90 degrees before you stand up
  • Do concentrate on sticking your hips out behind you
  • Do move slowly and keep your back straight
  • Do breathe out on the way up and in on the way down
  • Don't let your knees come inwards
  • Don't put your weight through your toes
  • Don't go less than 90 degrees at your knees
  • Don't let your knees go over the vertical line of your toes
  • Don't slouch or round your back
  • Don't hold your breath

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