Procaryote
Knee · Strengthening

Wide and Narrow Leg Squats

Wide and narrow leg squats, 3 sets, 10 repetitions per variation

Illustration of the Wide and Narrow Leg Squats exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per variation

Description: Stand upright, feet shoulder-width apart for the narrow-leg variation, or slightly wider for the wide-leg variation. Slowly bend the hips and knees, slightly retracting the pelvis until approximately 90 degrees, keeping heels on the ground and knees aligned with the feet. Return to the standing position by extending the knees and hips.

Tips: Keep the torso upright and stable, avoid knees collapsing inward, and distribute weight evenly on both feet. Control the movement to prevent jerks.

Progression: When the exercise becomes easy, increase the number of repetitions per set or add a slight load (light dumbbells) to further strengthen the muscles.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, dumbbell
Starting position
Standing, feet shoulder-width apart or wider
Clinical goal
Strengthening the muscles around the knee
Also known as
squat jambes écartées, squat jambes rapprochées, flexion genoux debout

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.