Wide Hold Squat
The Wide Hold Squat mainly works the glutes & hips, quads and hip adductors (inner thighs), with help from the lower back. No equipment needed: it uses just your bodyweight.
Wide Hold Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Hip Adductors
Secondary
Spinal Erectors (erector spinae)
How to do the Wide Hold Squat
Setup
Begin by standing with your feet set significantly wider than shoulder-width apart.
Point your toes outward at approximately a 45-degree angle to comfortably accommodate the wide stance.
Execution
Lower your hips by bending at the knees and hips, ensuring your weight remains evenly distributed between both feet.
Descend until your thighs are roughly parallel to the floor or to a depth that feels challenging yet controlled.
Ensure your knees track in line with your toes throughout the movement, preventing them from caving inward.
Maintain an upright torso with a braced core and neutral spine.
Hold the bottom position of the squat, maintaining constant tension in the quadriceps and glutes for the desired duration or repetition goal.
Wide Hold Squat FAQs
What muscles does the Wide Hold Squat work?
The Wide Hold Squat mainly works the glutes & hips, quads and hip adductors (inner thighs), with help from the lower back. The main muscles are the gluteus maximus, quadriceps femoris and hip adductors.
What equipment do you need for the Wide Hold Squat?
None. The Wide Hold Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wide Hold Squat go on?
It belongs on leg day in a push/pull/legs routine.
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