How to do the Wide Stance Dumbbell Squat
- Wide stance, toes out, a dumbbell in each hand at your sides.
- Keep your torso upright and bend your knees and hips.
- Lower down until your hips reach knee level, knees pushed out.
- Push through your whole foot to return to the starting position.
Full technique — 7 steps
- Stand with your feet well wider than shoulder width and your toes turned out, holding a dumbbell in each hand at your sides.
- Let the dumbbells hang with palms facing your thighs and keep your gaze forward.
- Tighten your stomach and begin the squat by bending knees and hips together.
- Lower straight down, pushing your knees out so they point the same way as your feet.
- Descend until your hips reach knee level or slightly below, with the dumbbells hanging outside your knees.
- Drive through your whole foot to stand, extending knees and hips at the same time.
- Finish tall with hips fully extended and dumbbells steady at your sides.
Common mistakes
- Letting knees cave inward
- Heels lifting at the bottom
- Folding chest toward the floor
- Cutting the squat high
- Letting dumbbells swing forward
Form cues
- Knees point where feet point
- Sit between your heels
- Torso upright
- Keep dumbbells quiet
- Drive through whole foot
Compared with similar variants
| Wide Stance Dumbbell Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Hip | moderate | moderate | low | high |
| Equipment | Dumbbells | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Jefferson Squat Harder
- Barbell Sumo Squat Harder
Kettlebell
- Kettlebell Deficit Sumo Squat Harder
- Kettlebell Squat Same level
No equipment
- Bodyweight Squat Easier
- Bodyweight Overhead Squat Harder
Resistance bands
- Resistance Band Sumo Squat Easier
- Resistance Band Squat Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Horizontal Leg Press
- Easier Dumbbell Box Squat
- This exercise Wide Stance Dumbbell Squat
- Harder Dumbbell Squat
- Harder Deficit Sumo Squat
Too hard for now? Start with the Dumbbell Box Squat.
Quick answers
What muscles does the Wide Stance Dumbbell Squat work?
Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Calves 3/10.
Which joints does the Wide Stance Dumbbell Squat load?
Knee: moderate, Hip: moderate, Lower back: low, Wrist: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.
When should I do the Wide Stance Dumbbell Squat in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Wide Stance Dumbbell Squat?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Wide Stance Dumbbell Squat?
Barbell: Jefferson Squat, Barbell Sumo Squat. Kettlebell: Kettlebell Deficit Sumo Squat, Kettlebell Squat. No equipment: Bodyweight Squat, Bodyweight Overhead Squat. Resistance bands: Resistance Band Sumo Squat, Resistance Band Squat.
What is an easier version of the Wide Stance Dumbbell Squat?
Dumbbell Box Squat (Beginner), Horizontal Leg Press (Beginner).
What is a harder version of the Wide Stance Dumbbell Squat?
Dumbbell Squat (Beginner), Deficit Sumo Squat (Intermediate).
