鍛錬How to do Wide squat
Wide squat works the Inner thighs (adductors), glutes, thighs with no equipment. Key cue: “Wide stance, knees and toes turned out, sink straight down”
Steps
- Stand with feet 1.5–2× shoulder-width, toes turned out about 45°
- Keep your torso upright and lower straight down
- When your thighs near parallel, squeeze your inner thighs to stand up
How many: 12–15 reps × 2–3 sets
Muscles worked
Inner thighs (adductors), glutes, thighs
Common mistakes
- Knees collapsing inside your toes
- Torso tipping forward
Easier or harder
| Easier | Go only half as deep |
|---|---|
| Harder | Rise onto your toes as you stand up |
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More legs exercises
SquatEasy · No equipmentPulse squatMedium · No equipmentJump squatHard · No equipmentForward lungeMedium · No equipmentReverse lungeEasy · No equipmentSide lungeMedium · No equipmentBulgarian split squatHard · No equipmentWall sitMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.