Dumbbell Sumo Squat

Stand with your feet wide and toes turned out, holding a dumbbell in front of your body. Lift your chest and brace your abs and back to keep your hips facing forward.

Lower slowly by sending your hips down and back. Let your knees open in line with your toes while the dumbbell drops naturally between your legs.

Drive through your whole foot to stand. Use your glutes and inner thighs to lift your center without letting your torso tip too far forward.

Feel your inner thighs, glutes, and front thighs working together. Keep pushing your knees out and notice your hips opening as you lower.

Letting your knees cave in or rounding your torso around the dumbbell increases stress on your lower back. Reduce the depth if needed, but keep your torso tall and knees tracking out.

Inhale as you lower and exhale as you rise. This breathing pattern helps you keep your torso braced in the wide stance.

An overly wide stance can make your depth and alignment worse. Find the width that lets your hips open comfortably while your inner thighs stay engaged.