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.
Wide stance squat benefits
Advantages of the wider stance squat include greater engagement of your hip musculature (glutes and hamstrings) as well as a shorter range of motion required to reach parallel. Benefits also include a reduced need for ankle mobility, and less stress being placed on your knees.
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 is better wide or narrow squats? A wider stance squat is better for recruiting hip musculature such as glutes and hamstrings, whereas a narrow stance squat is better for recruiting quads.
Noun. wide stance (plural wide stances) (slang, euphemistic, sometimes humorous) homosexuality (as an attribute of a person)
Taller individuals, or those with a bigger stature, will benefit from slightly wider stances, but still within the shoulder-width apart distance. What you want to avoid at all costs is having a deadlift stance that is wider than shoulder-width apart as it will make the lift harder for all types of lifters.
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.
Glute bridge benefits
Performing glute bridges is an amazing way to strengthen some of the largest muscles in your body such as your glutes and legs (not to mention your core and back), while also helping to improve your hip mobility, posture and core stability.
The Bottom Line
The wide squat has an edge, especially if you have poor balance, are a beginner, have knee issues, or want to target your glutes more. But whether you use a narrow stance when you squat or a wide one, you're building a stronger, more functional lower body.
Width and offset are where you're most likely to screw things up, though. For the most part, wider's better if you're looking for better handling, but in most cases offset's got to be manipulated to keep that nine-inch-wide rim from banging up against other important things like shocks and control arms.
A wider stance alleviates any limited ankle mobility. Again, posterior tracking of the hips through a wider squatting pattern maintains a more vertical shin position, making it easier to reach depth (1, 3).
A stance too wide will restrict lower body motion and inhibit weight transfer. This can cause the upper body to become overly active resulting in a slice or pulled shots, like you can see in the image above.
A wider stance makes the squat more of a hip dominant movement, thus taking stress off of the knees. Additionally, turning the toes out sets the knee up for optimal alignment, limiting the amount of tibial internal/external rotation occurring at the knee.
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.
Too wide a stance tightens the adductors – the groin muscles – prematurely, before full depth is achieved. This prevents the rest of the hip musculature from getting recruited over its optimal ROM, thus preventing its full involvement in the squat.
The bottom line. Glute bridges and hip thrusts can both strengthen your glutes. The glute bridge is a beginner-friendly bodyweight exercise, while the hip thrust is better for building strength and muscle mass. Adding both to your fitness routine can be helpful, depending on your fitness level and goals.
While individual anatomy will determine your ideal stance, a narrower stance is better than a wider stance for most people. A narrower stance allows you to keep your knees tracking out instead of collapsing in. Keep your chest up, engage your lats, and hinge at the hips with a slight knee bend.
In order for you to make the most of a narrow stance squat, it requires that you have enough ankle and hip mobility so that you can squat to parallel or deeper whilst maintaining a neutral spine. If you don't have adequate ankle mobility in a narrow stance squat, your heels will likely lift from the floor.
How far apart should feet be for squats? Your feet should be shoulder to slightly wider than shoulder width apart depending on your individual hip anatomy, how deep you need or want to go, what shoes you're wearing, and what goal you're trying to achieve with the squat.