A squat variation that targets the inner thighs, glutes, and quads.
- +Targets inner thighs effectively
- +Improves lower-body strength
- –Limited heavy loading potential
- –Wide stance may stress hips
This exercise targets:
Hamstrings
Adductors
Hamstrings
Glutes
Glutes
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand wide with toes turned out 30–45 degrees
- Hold one dumbbell by the top, arms straight down between your legs
- Brace your core and keep chest tall, back neutral
- Push hips back slightly, then bend knees, tracking over toes
- Lower until thighs are parallel (or comfortable depth) without heels lifting
- Drive through heels/midfoot to stand; squeeze glutes at the top
- Keep knees out; don’t let them cave in. Breathe in down, out up
