The Barbell Wide Squat is a compound exercise that primarily targets the quadriceps, hamstrings, glutes, and adductors. It also engages the core and lower back muscles for stabilization.
How to perform
To perform the Barbell Wide Squat, follow these step-by-step instructions:1. Begin by setting up a barbell on a squat rack at about chest height. Load the barbell with an appropriate amount of weight for your fitness level.
2. Stand facing the barbell with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.
3. Step under the barbell and position it across your upper back, resting it on your traps. Make sure your grip on the barbell is secure, with your elbows pointing down.
4. Take a deep breath and brace your core. Engage your glutes and lower yourself into a squat by pushing your hips back and bending your knees.
5. Lower yourself until your thighs are at least parallel to the ground or lower, making sure to keep your chest up and back straight throughout the movement.
6. Push through your heels and drive the barbell back up to the starting position, exhaling as you rise.
7. Repeat for the desired number of repetitions.
It's important to maintain control throughout the movement and avoid leaning too far forward or letting your knees collapse inward. As with any exercise, start with a lighter weight to focus on proper form before increasing the load.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.