One bell, wide stance, glutes and quads doing overtime.
Push your knees out over your toes. Let them track outward, not cave in.
The wide stance with toes flared lets you sit straight down between your legs, keeping your torso tall while the quads drive the movement and the glutes power the finish. Holding one dumbbell vertically in front of your hips keeps the load centred and low, which makes depth easier to find than with a bar on your back. It is a simple, deep squat pattern that scales with nothing more than a heavier bell.
Mostly stance and hold. The sumo squat uses a wide stance with toes out and the dumbbell hanging in front of your hips, while a goblet squat holds the bell at your chest with a narrower stance. The sumo stance lets you sit deeper between the legs with a very upright torso.
Wide enough that your knees can track out over your toes as you sit down, with toes turned out around 45 degrees. If your knees cave in or your heels lift, bring the stance in slightly until the position holds.
Through your quads on the way up and your glutes squeezing hard at the top. If your lower back is doing the talking, the dumbbell has drifted forward, keep it hanging directly under your chest and stay tall.
