The gluteal group and inner thigh muscles come alive in the wide stance version of the squat, while the quadriceps recruitment is reduced. Conversely, a narrower stance increases quadriceps recruitment and minimizes hip muscle involvement. For those looking to really blast the quads, a narrow stance is the way to go.
What are wide squats good for?
Wide squats allow for more comprehensive movement that better works the hips than traditional squats. … It also produces significantly larger hip extension movements. Wide-stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar to the original position.
What muscles do wide stance squats target?
What is a Wide Stance Squat? The typical squat form includes placement of the feet at a shoulder-width distance with the movement targeting the quadriceps muscles, hamstrings, and hip adductors and abductors.
Is Wide squat better for glutes?
Squat Stance & Muscular Recruitment. … The bro-science will say that narrow stance squats are more ‘knee dominant’, and therefore recruit more quads, while wide stance squats are more ‘hip dominant’ and recruit more glutes.
Are wide or narrow squats better?
This study confirmed the classic theory about squat stances – wide stance squats cause more glute activation while narrow stance squats cause more inner quad activation. Use both squat stances in your training to maximize leg development and squat strength.
What workouts target hamstrings?
- Stiff-Leg Dumbbell Deadlift.
- Single-Leg Dumbbell Deadlift.
- Air Squat.
- Single-Arm Kettlebell Swing.
- Hamstring Curl with Resistance Band.
- Partner Hamstring Curls.
Is a wide squat stance bad?
A wider stance requires the lifter to stay more vertical in the shins, taking some of the pressure off of the knees. The weight in a narrow squat is pushed anterior, which isn’t necessarily bad, but it does put more stress on the knee. … Keep pushing the knees out during the entirety of the squat.
What does a narrow squat target?
A narrow stance squat or close stance squat is a back squat performed with feet at around shoulder-width apart or even narrower. … Narrow stance squats target primarily the quadriceps, glutes, and adductors.
What is the best squat stance?
A shoulder-width squat stance should work best; going much wider will probably cause some lateral hip discomfort. Conventional deadlifts should be a better fit than sumo, and with good coaching the client should be able to pull from the floor.
Are Wide squats better for knees?
Stance width and degree of toe-out can also be optimized for those who suffer from knee pain during squats. … A wider stance makes the squat more of a hip dominant movement, thus taking stress off of the knees.
Do wide squats work butt?
A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.
What is a sissy squat?
The sissy squat is a top exercise for building quads, working on your hip flexors and strengthening your core simultaneously. It involves locking your feet in a fixed position and leaning right back, with the tension on your thighs, before bringing yourself up again – most easily completed with a Sissy Squat Bench.
How wide should legs be when squatting?
The Mechanical-Change Squat
With a typical stance—slightly wider than shoulder-width—you’ll distribute the work evenly throughout your lower body, Gaddour says. If you move your feet closer together, the emphasis shifts to your outer quads.
Is Wide squat easier?
A wide stance squat will shorten the range of motion, and transfer the lifting action to the hips, lower back and hamstrings. That’s why many powerlifters prefer the wide stance as it shortens the range of motion. But, if one has lower back or hip problems, it can make things worse.