Squat, bar at chest, wide stance
Legs
Description
Front squat with the barbell bar at the chest, wide stance. The isometric hold targets the quadriceps, gluteus maximus, and adductors, with the wide stance increasing hip abduction 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 at the front of the shoulders with arms crossed or using a clean grip.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Keep your torso upright, push the knees outward, and maintain core engagement 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 at the front of the shoulders with arms crossed or using a clean grip.
4. Lower into the squat and apply maximal isometric force at the target position.
5. Keep your torso upright, push the knees outward, and maintain core engagement 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 adductors and glutes more than a narrow stance. Focus on pushing the knees outward to maintain alignment.
Contraindications
Not recommended for individuals with knee injuries or patellar tendonitis.
Parameters
| Muscle group | Legs |
|---|---|
| Muscle weight (% of body mass) | 0.78% |
| Tech coefficient | 0.95 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.78 (Legs)
- ktech = 0.95