Standing

Main workout

Wide Squat with Clasped Hands

Standing legs movement. Stand wide with toes turned slightly out and clasp your hands in front of you.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 1,017
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #124of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 5/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesLegs Glutes

How to do it

Stand wide with toes turned slightly out and clasp your hands in front of you.
Lower into a squat, then rise back up keeping the wide stance.

About Wide Squat with Clasped Hands

Wide Squat with Clasped Hands uses a wide stance with the hands joined in front of the body. The toes point slightly outward as the legs bend and straighten. Keep the same foot placement through the rise and let the knees follow the direction of the feet.

What to focus on

Let the knees follow the direction of the feet.
Keep the descent controlled before returning upward.

Make the movement smaller

Use a comfortable stance width and a shallow bend with hands held close.

A mistake to watch for

Turning the toes farther outward to force a deeper squat. Use a smaller range instead.

Practice time and pacing

The app assigns 30 seconds to Wide Squat with Clasped Hands. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

It first appears on day 9 of the Standing Intermediate 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Standing · No equipment

Front Reach Squat

Legs

Glutes

Difficulty 5/5Clarity 4/5

Extend your arms forward, push your hips back and lower into a squat.