Can't Squat Deep? This Stance Fix Works for Tight Ankles (And Hits Your Glutes)

When you can't squat deep, everyone tells you to "work on ankle mobility."

Sure, that absolutely helps. But here's what works faster: just stand a little wider.

A wider squat stance with your toes angled out (think 10-30 degrees, or like standing on a clock at 11 and 1) doesn't just help you squat deeper - it completely changes which muscles do the work. Instead of feeling everything in your quads and knees, you'll actually feel your glutes and inner thighs working.

Limited Ankle Mobility? The Thing Everyone Gets Wrong

Here's the deal: you don't need perfect ankle flexibility to squat well. You just need to stop fighting your body's structure.

When you stand narrow with toes pointing straight ahead, you need crazy good ankle flexibility. Most of us don't have that, especially if you wear any kind of heeled shoes or sit at a desk all day.

But widen your stance and angle your toes out like you're standing at 11 o'clock and 1 o'clock? Suddenly, your knees don't have to travel as far forward, so you can sit deep without your heels lifting when squatting.

Why Wider Stance Squat Benefits Are Game-Changing

Try this: Stand with your feet together and squat down. You probably lean way forward, feel it all in your quads, and can't get very deep.

Now step your feet a little wider than your shoulders and turn your toes out to about 11 and 1 on a clock. Squat again.

Feels totally different, right?

Here's what changes with a wider squat stance:

• Your hips open up so you can stay more upright

• The work shifts to your glutes and adductors (inner thighs) instead of just your quads

• You can actually get deep without forcing it

This is why powerlifter squats are wide. They figured out the easiest, strongest way to move weight.

How to Actually Feel Your Glutes When Squatting (Goblet Squat Version)

Watch this short video below:

I'm using goblet squats here because the kettlebell in front helps you stay upright, and you can practice this wider stance goblet squat with just bodyweight or light weight until it feels natural.

Where to put your feet: Start slightly wider than shoulder-width. Angle your toes out like you're standing on a clock - left foot points to 11, right foot points to 1. Some people need more turn-out (closer to 10 and 2), some need less.

Going down: Think "sit back" not "drop down." Push your hips back and down, like you're sitting in a chair. Your knees track the same direction as your toes to avoid squat knee pain.

How deep: As deep as you can go while keeping your heels down and your chest up. For most people, that's suddenly way deeper than you're used to.

Coming up: Push through your whole foot, thinking about pushing your knees out. That keeps your glutes firing. (This is exactly why booty bands work so well - they remind you to push your knees out, which turns on your glutes.) By the way, these are my favorite booty bands on Amazon.

What the Squat Fix Actually Feels Like

First time you try a wider stance adjustment, you'll probably notice:

You can feel squats in your glutes (finally!)

Your inner thighs are actually doing something

You feel more stable

Your knees don't hurt

You can get way deeper than before

With this one stance adjustment - everything can start to click.

Finding the Right Squat Form for Glutes

"11 and 1 on a clock" is just a starting point. Your perfect squat stance depends on your hip structure, leg length, and flexibility.

During bodyweight squat warm-ups, try different angles. Some people feel best at 10 and 2, others at 11:30 and 12:30. Keep the one where you can:

• Get deep without your heels lifting

• Keep your chest up

• Feel your glutes working

• Stay balanced

The Ankle Mobility Hack Side Benefit

Using a wider stance squat to work around tight ankles actually helps your mobility improve over time. When you can squat with good form, you're building strength through a full range, which helps your joints as you work on flexibility separately.

Plus, you're learning goblet squat form that actually works for your body instead of struggling through a position that doesn't.

Squat Mistakes to Avoid

Going way too wide right away: Your adductors might not be ready. Start moderately wide and gradually increase.

Keeping your knees straight: If your toes point to 11 and 1, your knees go the same way. Forcing them forward is how you get squat knee pain.

Collapsing at the bottom: Getting deeper is great, but don't just drop. Stay tight.

Letting the kettlebell drift: Keep it close to your chest - it's helping you stay upright.

You Should Still Work on Ankle Mobility

This isn't a free pass to skip mobility forever. Ankle stretches, foam rolling, and mobility drills still help those with limited ankle mobility squat better over time.

But you don't need to wait for perfect ankles before doing good squats. Use what works now, improve what you can later.

Your Squat Doesn't Need to Look Like Anyone Else's

If you've been wondering "why can't I squat deep" or "why do I feel squats in my quads," a wider stance might be your answer.

So many people spend months trying to copy what they see online while their knees hurt and they can't feel their glutes doing anything. Then they try a wider stance goblet squat, and everything just works!

Try This Squat Fix Next Leg Day

Warm up with bodyweight squats at different widths. Notice where you feel it working, how deep you can go comfortably, and what feels balanced.

Then grab a light kettlebell and try your best stance for a squat that actually hits your glutes.

Start lighter than you think - this wider stance adjustment might feel weird even if you're strong. Focus on sitting back, chest up, knees tracking out.

Your glutes will actually work. Your heels won't lift when squatting. And you'll finally get why people keep saying squats are a butt exercise.

Can't squat deep with tight ankles? Just means you need a different stance. Find yours.