Wide Kneeling Squat Open Hips

A lower body exercise that emphasizes the glutes by combining hip external rotation with controlled squat positioning under load.

How to Do It

• Start in a kneeling position with your knees wide and feet together.
• Hold a weight at your chest or slightly in front of your body.
• Keep your chest lifted and core engaged.
• Press your knees outward as you sit your hips back toward your heels.
• Move slowly into a controlled range of motion.
• Return to the starting position with control.

Key Cues

• Keep your feet together while your knees move outward.
• Actively press your knees out to engage the glutes.
• Stay tall through your torso.
• Hold the weight close to your body.

Common Mistakes

• Letting the feet separate.
• Rounding through the back.
• Forcing range of motion instead of controlling it.