Dumbbell Sumo Squat Against a Wall Ball

The sumo squat takes a stance considerably wider than a standard squat with the toes turned out, and that single change redistributes the work: the adductors of the inner thigh and the glutes take a much larger share, while the quadriceps contribute less than they would in a narrow stance. This version adds a stability ball between the lower back and a wall, which rolls as you descend and guides the path. That support is worth stating plainly, because it removes most of the balance demand and lets you concentrate on depth and on keeping the knees tracking outward over the toes rather than collapsing inward, which is the fault a wide stance invites. It also makes the movement accessible to anyone whose lower back does not tolerate a loaded free squat. Hold the dumbbells low between the legs.