Close Squat Into Wide Squat
Rep Range
8-20
Hints
Begin with feet approximately hip-width apart, toes pointed diagonally. Hold dumbbells above your shoulders. Lower into a close squat by bending your knees and pushing hips back, keeping chest lifted and spine neutral. As you return to standing, step out wider with both feet to assume a wider stance. Lower into the wide squat, after rising from the wide squat step feet back to the initial hip-width stance and repeat.
Common Mistakes
Allowing the knees to cave in during the squat. Not maintaining a neutral spine. Shifting weight onto the toes instead of evenly distributing it between heel and toe.
Breathing
Inhale as you descend into each squat. Exhale as you rise to standing.
Muscle Focus
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors
Secondary Muscles
Hamstrings, Erector Spinae
Tertiary Muscles
Core, Calves