Low Wide Stance Box Squat
Use a box that is about 2 inch below parallel. Set up your squat with a stance that is about 3 -5 inch wider than shoulder width. Sit back and squat on to the box. Push your knees out during the entire descend and focus on opening up your hips when you squat down.Stay tight and don’t fall on to the box. When you reach the box, release you hips and explode back up.
It is best to do low box squats as an assistance exercise after your main movement. Keep your sets in the 5-8 rep range and keep the weight light to moderately heavy. Concentrate on having good form the entire time.
Wide Sumo Deadlifts
Grab a couple of 1 inch thick collars and slide them on to the end of the barbell. This will increase the distance between the plates and will let you use a wider stance.
Set up with your feet a few inches wider than shoulder width and with your shins touching the bar. Grab the bar and perform sumo deadlift (see video). If this is easy then widen your stance a bit more. Over the next few weeks keep widening your stance until your feet are close to the barbell collars.
Perform 3-5 sets of 5-8 reps with moderately heavy weight as an assistance exercise. You can do this exercise on days that you squat or on days that you deadlift. I like doing wide sumo deadlifts after my main sets of heavy deadlifts because I’m lazy and do not want to reload the bar.
