Legs · Bodyweight
Squat to Straddle
How to do the squat to straddle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Start in a deep bodyweight squat with feet flat and chest tall. Walk your hands forward and shift your hips back to slide your legs out into a wide straddle, feeling the stretch through the inner thighs, then return to the squat and repeat.
- 1A stretch through your inner thighs and groin in the straddle
- 2Your hips opening as you transition between positions
- 3Your chest staying tall in the squat
Common mistakes
- Forcing the straddle width past comfort
- Rounding your back to reach lower
- Bouncing in the bottom of either position
Muscles worked
The squat to straddle mainly works the adductors, with the glutes, lower back, quads, hamstrings, and hip flexors assisting.
- AdductorsPrimary
- GlutesSupport
- Lower BackSupport
- QuadsSupport
- HamstringsSupport
- Hip FlexorsSupport
- Lower AbsMinor
- CalvesMinor
Kovo programs the squat to straddle for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.