Wide Stance Squats (Duck Squats)

How to do the Wide Stance Squats (Duck Squats)

Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parallel with the floor or the dumbbell is just above the floor and not touching it. Reverse the order to bring yuor body back up.
Spotter Information:
Spotting should be performed by standing directly behind the individual and squatting at the same time. With your arms bent holding their rib cage. This helps control the participants stabilizers allowing them to complete the set

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Quadricep
  • Hamstrings
  • Adductors
  • Gluteus Maximus
  • Rectus Femoris
  • Thigh

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
135.2 lbs10.8 187.9 lbs

What is a good starting weight?

Based on an average weight lifted of 135.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 68 lbs and aim for 12-15 reps.


Workouts Plans with Wide Stance Squats (Duck Squats)

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Intermediate
Muscular Definition Beginner
Muscular Definition Beginner
Muscular Definition Beginner
Strength Intermediate
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.