How to Squat to Target Different Muscles
The squat is arguably one of the most classic exercises on the books. There are many variations, and some variations are better at targeting certain muscle groups than others. No matter which squat version you choose, you’ll definitely get a good lower body workout. Remember that the best way to grow muscles bigger is to use weights heavy enough that you can only do 5-12 reps before you lose good form.
Narrow Stance Squat- Targets Quadriceps
Using a narrower stance shifts the work forward to your quads. Your feet should be just a little closer than shoulder width apart during this squat.
Wide Stance Squat- Targets Glutes
A squat with a wider stance hits the gluteus muscles of the butt, and it doesn’t have to be very wide to be effective; a stance with feet shoulder width or slightly wider than shoulder width apart is the sweet spot.
Sumo Squat- Targets Inner Thighs
In a Sumo squat, your legs will be in a very wide sta nd with your feet pointing out to the sides a bit, at about a 45 degree angle. Squatting in this way, you should feel a nice burn in the adductor muscles of the inner thigh, as well as your glutes.