CalisthenicsIn review

Wide-Stance Bodyweight Squat

A bodyweight squat with the feet wider than shoulder-width.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Squat
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand with the feet wider than shoulder-width and the toes turned slightly outward.

Do the rep

Bend the hips and knees to lower between the feet.
Keep the whole foot planted as the hip crease passes below the top of the knee.
Push through both feet to stand with the hips and knees straight.

What counts as a rep

One rep lowers the hip crease below the top of the knee and returns to a full stand with both feet planted.

Breathing

Breathe in as you lower; exhale as you stand.

Cues

Knees follow the toes.
Keep the heels down.
Stand tall at the top.

Common mistakes

Knees moving inward
What you seeThe knees move inside the line of the feet.
FixUse a comfortable stance and keep the knees over the toes.
This keeps the knees aligned with the feet.
Heels lifting
What you seeThe heels leave the floor at the bottom.
FixReduce the stance width or depth until the whole foot stays planted.
A planted foot provides a stable base.

Stop the set if

Stop if you feel sharp pain.
Stop if you lose balance.
End the set when you cannot control the descent.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Stand with the feet wider than shoulder-width and the toes turned slightly outward.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_air_squat, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
CSV equipment bodyweight|box-step-optional is normalized to required bodyweight and optional none. Required equipment follows the movement and the owner picker rules.
Skill tier beginner: One clean squat is accessible in a first session. Failure cost low: the movement ends on the floor or in a stable stand.
The CSV reps-or-duration maps to bodyweight-reps as the primary kind, with duration also allowed. Timed use follows the named Wave 1 reference.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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