- Abs and Core
- Leg strength
- Glute strength
- Torso strength
Wide stance barbell half squats performed with the toes pointed out strengthen the inner thighs. The reduced (partial) range of motion allows for greater loads to be used in training. Therefore, additional fast-twitch muscle fibers are recruited. Fast-twitch muscle fibers increase in size (hypertrophy) and add mass to the legs.
- With the barbell on your upper back, stand with both feet wider than hip width (wide stance) and toes turned out.
- Keeping the chest up at all time, lower yourself carefully and keep the knees pointed out like your toes.
- Keep your weight on both heels as you squat down until the back of your thighs are nearly parallel to the ground.
- Keeping the knees tracking straight at all time, return to the top.
- Rounding the back
- Buckling the knees inward
- Tilting the ankles inward