Legs · Dumbbell
Dumbbell Wide Squat
How to do the dumbbell wide squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet wider than shoulder-width and toes turned slightly out, holding a dumbbell vertically against your chest with both hands. Push your hips back and squat straight down until your thighs are about parallel, then drive through your heels to stand. Keep your chest up and knees tracking over your toes.
- 1Feel your quads, glutes, and inner thighs working through the squat
- 2Track your knees out over your toes as you descend
- 3Drive through your heels and keep your chest tall
Common mistakes
- Don't let your knees cave inward or your heels lift
- Avoid rounding your back or letting your chest drop
- Don't cut the depth short; reach parallel under control
Muscles worked
The dumbbell wide squat mainly works the quads and glutes, with the hamstrings, adductors, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- BicepsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dumbbell wide squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.