A squat variation that targets the inner thighs, glutes, and quads.
- +Great for building lower body strength
- +Requires minimal equipment
- +Encourages better body mechanics
- –May be challenging for beginners
- –Risk of knee strain if not performed properly
- –Can be hard on the lower back if done incorrectly
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