One dumbbell, wide stance, inner-thigh and glute pump.
Keep knees pushed out over your toes and the dumbbell hanging straight down.
The wide, toes-out stance changes the squat's geometry, keeping the torso tall while the quads drive the movement and the glutes power the hips from their turned-out position, and most lifters feel the inner thighs joining in from the wide base. One dumbbell hanging between your legs keeps the load centred without a rack in sight. It is a minimal-kit squat that trains the pattern from a stance the standard version never visits.
Stance width. Feet wide with toes turned out keeps the torso more upright and works the legs from an externally rotated position, so the hips and inner thighs contribute differently than in a shoulder-width squat. It complements the standard stance rather than replacing it.
Well outside shoulder width with toes turned out around 30 to 45 degrees. The test is at the bottom, your knees should track over your toes without the heels lifting. If the knees dive inward, narrow the stance a touch.
Same tool, different stance. The goblet holds the weight at your chest with a normal stance, the sumo hangs it low with feet wide. If your hips feel cramped in narrow squats or you want more inner-thigh involvement, sumo is the one to reach for.
