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Wide-Stance Squat

Primary target: Vastus Lateralis (股外侧肌)

Exercise Details

Equipment
Barbell + squat rack
Sets & Reps
3-4 sets × 6-10 reps · rest 2-3 min
How to do it
Stance 1.5× shoulder-width, toes out about 30°; sit down between the heels; the outer thigh (vastus lateralis) leads; squat to parallel or below; knees always track the toes.
Common mistakes
Knees caving, heels lifting, excessive forward lean

Muscles Worked

Vastus Lateralis

Other Exercises for the Same Muscle

Hack Squat · Leg Press · Lunge · Jump Squat

See the Vastus Lateralis in the 3D anatomy tool →