The Secrets of Squat Width
Unlock Your Full Squatting Potential with This Guide to Maximise Your Muscle Training!
Squats are a great way to strengthen and tone your muscles, but did you know that the width of your stance can affect which muscle groups you target? That's right—squat variations can be used to target specific muscle groups for more effective training. In this blog, we'll explore how wide squats target the glutes and adductor muscles (inner thighs) while narrower stances focus more on the quads. We'll also look at proper form and technique so you can maximize the impact of each type of squat variation. So whether you're looking to build strength or increase flexibility, read on to learn all about how changing up your squat routine can make all the difference!
The squat is one of the most fundamental exercises for building and strengthening the glutes and quadriceps muscles. With multiple variations available, this is an incredibly versatile move that can be tailored to target each muscle as needed. Generally, squats are performed with feet hip-width apart– but if you want to put focus on particular muscles, changing up your stance width can make a huge difference.
Placing your feet wider than hip-width apart when squatting, not only opens up the hips, but it also grants an extra range of motion that specifically targets and strengthens the glutes and adductors. Furthermore, this extended range of movement can significantly enhance squat depth.
On the flip side, positioning your feet closer than hip-width apart reduces the range of motion in the hip joint. At the same time, more emphasis is placed on the quadriceps, providing an opportunity for strengthening the muscles at the front of your thighs.
For a wide stance squat, your feet should be around two times the width of a regular stance squat. This will vary from person to person and depends on flexibility and body proportions. Generally, it is best to start with a wider-than-shoulder-width stance and adjust accordingly until you find the best width for you. As you get into position, remember to point your toes slightly outwards at more than a 45-degree angle. Push your hips backwards and lower yourself into a squat while keeping your knees out and your chest up the entire time. Squat down until you’ve reached your end range of motion. Making sure your knees stay out, return to starting position ready to squat again.
When performing a narrow squat, you'll want your feet to be slightly narrower than hip-width apart, with toes pointed straight ahead. When you push your hips back and squat down, make sure that your knees track in line with your toes and do not let them cave inwards. You may find that your squat depth is not as deep with this variation, use your quads to drive back up to starting position.
‘Squat variations’ are the ultimate recipe for a successful workout routine - they can be mixed and matched to create something new every time! With each version targeting different muscles, adding different squats into your routine is essential to have an even body development. From just using body weight or by incorporating barbells, dumbbells and kettlebells into the squatting exercises you choose, an additional layer of complexity is added and will work your muscles in unexpected modes. Basically, if variety is the spice of life then incorporating different squatting styles into your workout schedule should definitely be on the menu! Different stances help build stronger legs and target multiple muscle groups so don’t restrict yourself – it’s much more exciting this way!
So now that you know how to target different muscles with different squat width stances, it's time to get out there and start training! Remember: practice makes perfect, so be sure to focus on proper form and technique. With wide squats and narrow squats in your arsenal, you can more effectively target the muscles you want to strengthen and develop. Good luck!