Squat, bar at shoulders, wide stance
Legs
Description
Back squat with the barbell bar at the shoulders, wide stance. The isometric hold targets the quadriceps, gluteus maximus, and adductors, with the wide stance and back-loaded position maximizing posterior chain and adductor engagement.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet significantly wider than shoulder width, toes pointed outward at approximately 30–45°.
3. Position the bar across the upper trapezius and rear deltoids.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Push the knees outward, maintain a neutral spine, and brace the core throughout the hold.
6. Ensure the knees track over the toes and weight stays on the full foot.
2. Stand with feet significantly wider than shoulder width, toes pointed outward at approximately 30–45°.
3. Position the bar across the upper trapezius and rear deltoids.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Push the knees outward, maintain a neutral spine, and brace the core throughout the hold.
6. Ensure the knees track over the toes and weight stays on the full foot.
Breathing
Inhale as you lower into the squat. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The wide stance engages the glutes and adductors more. Focus on pushing the knees outward and maintaining hip alignment.
Contraindications
Not recommended for individuals with knee injuries or patellar tendonitis.
Parameters
| Muscle group | Legs |
|---|---|
| Muscle weight (% of body mass) | 0.8% |
| Tech coefficient | 1.0 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.8 (Legs)
- ktech = 1.0