How to Do Wide Squats

The squat is the cornerstone of healthy exercise. There are, however, two versions: the wide squat and the narrow squat. The wide squat, sometimes also known as the powerlift, is ideal to exercise your all-important hip muscles.

Instructions

1. Stand straight up, your feet wider that your hips–the wider your stance, the more difficult you will find the squat. Take a deep breath--bring your shoulders gently back, and turn your toes gently out. You lower back will arch slightly--maintain this arch throughout the exercise.

2. Hold your arms straight out in front of you, for balance. if you like. If you are using a weight bar, rest the bar behind your head, as low down on your back as you comfortably can.

3. Sit back and down, as if you were sitting in a chair. Keep your feet flat on the floor--your upper body will lean forward slightly, to maintain balance.

4. At the bottom of your squat, the top of your thighs will extend parallel to the floor. Pause at this stage, but do not relax: keep your muscles firm.

5. Push against the floor through your heels to ascend. Unfold smoothly, from the chest on down through the hips, and keep your weight from shifting forward over your toes.

6. Repeat several times, as appropriate for your fitness level.

Tips & Warnings

• As you take hold of the weight bar, it should be at the same level as your upper torso–if possible, don't bend your knees and squat down in order to grab the bar off the rack.

• If you are squatting with any significant weight, squat with a spotter. The spotter should stand directly behind you, squatting at the same time.