Overview
How to do it
- 1
Place your feet wider than shoulder-width apart and turn your toes out 30 to 45 degrees.
- 2
Grip a dumbbell vertically with both hands, either in a goblet hold at chest level or hanging between your legs with straight arms.
- 3
Tighten your core and keep your torso upright before you start the descent.
- 4
Unlock your knees and lower your hips straight down while maintaining an upright torso.
- 5
Press your knees outward in line with your toes to recruit the inner thighs.
- 6
Descend until your thighs reach at least parallel, or a little lower if your mobility permits.
- 7
Hold the bottom briefly, then drive through your heels to stand back up and squeeze your glutes at the top.
Form tips & common mistakes
Maintain a neutral spine and keep your chest up for the full movement.
Send your knees out in the same direction as your toes so they do not cave inward.
Keep your core engaged to protect your lower back and help you stay balanced.
Control the lowering phase, especially when the dumbbell is held in front of you or below you.
Work through the deepest range your mobility allows, with thighs parallel or lower as the goal.
Benefits
Targets the inner thighs: The wide stance and toe angle increase activation of the adductors, especially the adductor magnus.
Builds glute and quad strength: Adding a dumbbell challenges the lower body more than the bodyweight version, promoting strength gains.
Improves hip and ankle mobility: The deep range of motion encourages flexibility in the hips, groin, and ankles.
Enhances core stability: Holding a dumbbell upright engages the core, improving posture and trunk strength.
Strengthens balance and coordination: The open stance and load placement demand control, developing functional lower body control.
Effective for muscle tone and hypertrophy: Great for sculpting thighs and glutes when used in high-rep sets or supersets.
Low-impact and joint-friendly: A vertical load reduces spinal strain while allowing you to target the lower body efficiently.
Muscles worked
Adductor Magnus، Gluteus Maximus، Quadriceps Femoris
Hamstrings، Gluteus Medius، Minimus، A. Longus، Brevis، Gracilis، Tensor Fasciae Latae (TFL)، Calves (Soleus، Gastrocnemius)
Rectus Abdominis، Obliques، Erector Spinae، Anterior Deltoid، Biceps Brachii، Scapular Stabilizers، Hip External Rotators
Tibialis Anterior
Latissimus Dorsi، Hip Flexors
Alternatives & variations
Frequently asked questions
Can I hold the dumbbell in different positions?
Yes. You can use a goblet hold at your chest or let the dumbbell hang between your legs. Choose what feels most stable for you.
What if my heels lift off the ground?
Try pointing your toes slightly less and widening your stance. You can also elevate your heels slightly for better ankle mobility.
Is this better than a sumo squat?
They are similar, but the plie squat emphasizes vertical torso positioning and adductor control more directly.
Can I do this with kettlebells?
Absolutely. A kettlebell held in a goblet or hanging position works just like a dumbbell and may be more comfortable for some lifters.