Exercise guide
Dumbbell Wide Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The dumbbell wide squat, or sumo squat, utilizes a broad stance to place significant emphasis on the adductors and glutes while building lower body power. This variation increases the demand on the inner thighs compared to a traditional squat stance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart.
- Point your toes outward at approximately a 45-degree angle.
- Hold a single dumbbell vertically by one end with both hands, letting it hang naturally between your legs.
- Engage your core and pull your shoulders back to maintain a tall, upright posture.
How to do it
- Inhale and lower your hips back and down, keeping your chest lifted and your weight centered over your heels.
- Descend until your thighs are at least parallel to the floor, ensuring your knees track in the same direction as your toes.
- Exhale and drive through your heels to return to the starting position, avoiding locking your knees at the top.
- Maintain a controlled tempo, taking roughly two seconds to lower and one second to rise.
Form checklist
- Keep your chest up and avoid leaning too far forward.
- Ensure your knees do not cave inward; actively push them out toward your pinky toes.
- Maintain a flat back and neutral spine throughout the entire range of motion.
- Keep your heels glued to the floor at all times.
Pro tips
- Focus on 'spreading the floor' with your feet as you descend to maximize glute and adductor engagement.
- Pause for one second at the bottom of the movement to increase time under tension and improve hip mobility.
Make it harder
- Perform the exercise standing on two elevated platforms (like aerobic steps) to allow the dumbbell to travel deeper for a greater range of motion.
- Implement a 3-second eccentric (lowering) phase to increase the metabolic stress on the muscle fibers.
Frequently asked
- What muscles does the dumbbell wide squat work?
- The dumbbell wide squat primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell wide squat?
- The dumbbell wide squat uses dumbbell.
- Is the dumbbell wide squat good for beginners?
- The dumbbell wide squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
- Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps