Dumbbell Wide Squat
Target your glutes & quads with the Dumbbell Wide Squat. Build strength and improve your lower body definition.
The Dumbbell Wide Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Wide Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Dumbbell Wide Squat Variations and Alternatives
How to do the Dumbbell Wide Squat
Stand with your feet wider than shoulder-width apart, toes turned out slightly, holding a dumbbell in each hand. Let the dumbbells hang naturally by your sides.
Inhale as you initiate the movement by pushing your hips back and bending your knees to lower your body down into the squat. Ensure that your back remains straight, chest up, and knees tracking over your toes.
Descend until your thighs are at least parallel to the floor, or go lower if your flexibility allows while maintaining proper form.
Keeping your weight primarily on your heels and pressing through your feet, exhale as you drive upwards back to the starting position. Focus on using your glutes and quadriceps to power the movement.
Repeat for the desired number of repetitions, ensuring you maintain good form throughout the set.
Remember to keep your core engaged for stability and to prevent excessive forward leaning. Adjust the weight of the dumbbells according to your fitness level and strength. Always perform this exercise with a controlled tempo, avoiding any jerky movements.
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Dumbbell Wide Squat FAQs
What muscles does the Dumbbell Wide Squat work?
The Dumbbell Wide Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Wide Squat?
Dumbbells.
Is the Dumbbell Wide Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Wide Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Wide Squat variations and alternatives?
Similar exercises include the Barbell Sumo Squat, Bodyweight Wide Hand Together Squat, Dumbbell Calf Hold Squat Raise and Dumbbell Sumo Deadlift.
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