Taking a wider stance than shoulder-width has been shown to provide the same level of quad activation as a traditional “narrow” stance, but squatting wide also provides distinct advantages. … Go wide, and you’ll feel it in your glutes, your overall strength, and maybe in the back and knee pain you don’t feel.
What are wide stance squats good for?
A wider stance will result in greater engagement of the muscles around the hips. 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.
Are Wide squats harder?
A 1.5 times shoulder-width stance will be stronger for most people because (1) there’s greater glute activation, (2) it requires less ankle mobility, (3) it produces more power than narrow squats, and (4) it can protect against excessive lumbar flexion (low back rounding) while squatting.
Are Wide squats bad for knees?
Squats aren’t bad for your knees. In fact, when done properly, they are really beneficial for knee health. If you’re new to squatting or have previously had an injury, it’s always a good idea to have an expert check your technique.
Should I squat if my knee hurts?
Stop at the point where you feel muscle pain, but continue to perform the exercise regularly, so that the non-painful range will increase as thigh, buttocks and core muscles become stronger. “If done correctly, squatting is well tolerated by people with osteoarthritis of the knees,” says Harrell.
Is a wide squat stance better?
Wide squats allow for more comprehensive movement that better works the hips than traditional squats. The hips are multidirectional joints, producing force in three planes of motion. The wide-stance squat provides the best option to train the hips in all three planes.
How far should legs be apart for squats?
(So as you stand at the top of the squat, your knees might be 12 inches apart, but at the bottom of the squat they might expand to 18 inches apart.) Your weight should be distributed across your mid-foot to your heel. If you’re on your toes? Sit further back into your squat to shift your weight to your heels.
What are hack squats?
The hack squat involves standing on the plate, leaning back onto the pads at an angle, with the weight placed on top of you by positioning yourself under the shoulder pads. The weight is then pushed in the concentric phase of the squat. Simply put, when you stand back up, that’s when the weight is pushed away from you.
How deep should you go on squats?
Forget depth. Your back is what matters. You should squat no lower than the point where your hip begins to tuck under and you lose the natural arch in your lower spine. When your spine flattens out with a heavy barbell across your shoulders, a large amount of hydraulic pressure is imposed on the discs in your spine.