Dumbbell Sumo Squat
A wide-stance squat holding one dumbbell by the end between your legs, toes turned out. Shifts more work to the adductors and glutes than a standard squat and is easy to learn.
Primary muscles
- Quadriceps
- Adductors
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet well wider than shoulder width and toes turned out about 45 degrees, holding one dumbbell vertically by the top end with both hands at arm's length between your legs.
Brace your core and keep your chest up with the dumbbell hanging straight down.
Bend your knees out over your toes and lower your hips straight down.
Descend until your thighs are about parallel to the floor.
Press through your heels to stand up, squeezing your glutes at the top.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Knees out over the toes
Chest tall
Arms are just hooks
Common mistakes
Knees caving inward
Leaning forward and letting the dumbbell swing
Stance too wide to control depth
Heels lifting
Safety notes
Stand on two low steps if you want the dumbbell to travel deeper without hitting the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.