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Exercise guide
Dumbbell Sumo Squat
A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · adductors · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet wider than shoulder-width, toes turned out about 30 degrees.
- Hold a dumbbell in each hand at your sides.
- Brace the core and keep the chest up.
- Bend at the hips and knees to sit straight down into a deep squat.
- Drive through the heels to return to standing.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Track the knees over the toes — do not let them cave in.
- Keep the torso as upright as the hip mobility allows.
- Choose lighter dumbbells than for a regular squat; grip is the limiter.