The glutes are a tremendous source of power and strength, and if you can use their strength in a movement, you almost always should. Take a wider stance when squatting, such as 140-150 percent of shoulder width. This allows for greater posterior displacement of the hips.
What is the best stance for squats?
A good squat should look like this:
- Tight (From hands on the bar to feet on the floor.)
- Back arched.
- Chest up.
- Elbows under bar.
- Upper back tight.
- Belly full of air. …
- Grab the bar as close as possible without aggravating the biceps or shoulders.
- Load the hips first (hip hinge) and then break at the knees.
Are wide stance squats better?
Wide squats allow for more comprehensive movement that better works the hips than traditional squats. … It also produces significantly larger hip extension movements. Wide-stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar to the original position.
Is wide stance squat easier?
A 1.5 times shoulder-width stance will be stronger for most people because (1) there’s greater glute activation, (2) it requires less ankle mobility, (3) it produces more power than narrow squats, and (4) it can protect against excessive lumbar flexion (low back rounding) while squatting.
What’s a sissy squat?
A sissy squat is a quadricep targeting exercise that focuses on leaning backwards and bending from the knee to achieve the bottom of the position, rather than hinging from the hips and sitting down like in a traditional squat.
Do wide stance squats target glutes?
In a wide stance squat, the posterior displacement of the hips activates the glutes to a far greater extent than in a traditional squat (2). The posterior motion decreases anterior tracking of the knee. … Wide stance squats allow for a movement that produces more work at the hips than traditional squats.
Why do powerlifters squat so wide?
The wide stance, low bar squat reduces our range of motion, allows us to be more upright, emphasizes using the larger, stronger posterior chain over the quads, and it also allows us to manipulate our leverages to make the lift easier.