A wide foot position with a dumbbell held between the legs shifts more work to the glutes and inner thighs while keeping the quads working. It is a beginner-friendly squat variation with a deep, comfortable range.
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How effective is this exercise for you?
3
Sets
12
Reps
Dumbbell
Equipment
7.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Glutes, Quads
➕
Secondary
Adductors, Hamstrings
📋 How To Perform Wide Stance Dumbbell Squat
1
Hold a dumbbell with both hands in front of your chest (goblet-style) or one in each hand at your sides.
2
Stand with feet wider than shoulder-width, toes turned out.
3
Squat down between your legs, keeping your chest up and knees tracking over your toes.
4
Descend until thighs are parallel or slightly below.
5
Drive through your heels to stand back up.
💡 Benefits of Wide Stance Dumbbell Squat
Trains the glutes and the adductors in addition to the quads, and the upright torso is easy on the lower back. It also builds hip mobility and stability.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with a single dumbbell held in both hands. Turn the toes out slightly and squat until the thighs are parallel to the floor.
⚠️ Common Mistakes to Avoid
Letting the knees fall inward
Rounding the back at the bottom
Not pushing the knees out over the toes
✅ Pro Tips
Turn the toes out slightly and push the knees in line with them
Hold the dumbbell with both hands in front of the body
🛡️ Safety Notes
Wide stances stress the hips, so stay in a comfortable range and stop if you feel pinching in the hip.
