Squats can effectively target different muscle groups based on your form and stance variation. Understanding how to adjust your squat can help you achieve specific muscle-building goals.

Targeting Glutes:

• Use wider stance
• Sit back and squat to end range of motion
• Effective variations:
  • Box squat
  • Sumo squat
  • Barbell squat

Targeting Quads:

• Use narrower stance
• Focus on vertical movement
• Recommended variations:
  • Split squat
  • Heel elevated front squat
  • Heel elevated barbell squat

Finding Your Ideal Squat Width:

• Start with shoulder-width stance
• Ensure even weight distribution
• Point toes slightly outward for better ankle mobility
• Adjust based on comfort and mobility

Squat Depth Classifications:

• Deep squat: 120° knee flexion or more
• Half squat: 90° knee flexion
• Quarter squat: 60° knee flexion

Testing Your Squat Depth:

1. Stand facing wall, feet hip-width apart
2. Raise arms up against wall
3. Squat while keeping chin tucked
4. Stop at end range of motion

Remember: Squat width affects depth capability. Narrow stance requires good ankle mobility, while wider stance needs hip mobility. Choose the stance that feels most comfortable and aligns with your training goals.

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