Wide Stance Squats

November 8, 2010
One of my favorite exercises are wide stance squats. This type of squat if performed correctly with the free bar and weight tightens the hamstrings, glutes and inner thighs. It is the best leg exercise because it can be performed in many different stance positions to target different muscle groups in the legs. To correctly perform it one must inhale as much air as possible and sit with weighted bar. The legs squat in same direction as toes outward and wide hitting heels then expel air coming up. The best way to do free squats is barefoot on a flat surface. Squats require strong core for balance; so the abdominal and pelvic floor muscles are strengthened to handle the load.

Sets for 1 hour:

Warm up with bar x 10 x1

95# x 8 x 4 sets

105 x 8 x 2 sets

115# x 8 x 1 set

125# x 8 x 1 set

135 x 8 x 1 set

145 x8 x 1 set.

These 10 sets took approximatlely 1 hour with short rest period in between.

Calves:

90# x 100 then 6 sets of 15.

Happy training everyone!! It is the Holiday season stay focused on training and meal plan.