Dumbbell Bar-Grip Sumo Squat
Strengthen legs & glutes with this sumo squat variation! Unique bar-grip dumbbell hold adds a new challenge.
The Dumbbell Bar-Grip Sumo Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Bar-Grip Sumo Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Bar-Grip Sumo Squat Variations and Alternatives
How to do the Dumbbell Bar-Grip Sumo Squat
Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
Hold a dumbbell with both hands so that it's positioned in front of your thighs, gripping it like a bar (horizontal hold).
Keep your back straight, shoulders back, and chest up.
Engage your core and squat down by pushing your hips back and bending your knees, ensuring your knees track over your toes.
Lower yourself until your thighs are at least parallel to the floor, while keeping the dumbbell stable and close to your body.
Press through your heels to extend your legs and return to the starting position.
Repeat for the desired number of reps and sets.
Remember to breathe deeply and consistently throughout the exercise. Inhale as you lower into the squat and exhale as you rise back up. Adjust your stance width and toe angle for comfort and to target the muscles effectively. It is always recommended to perform exercises with proper form to prevent injury.
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Dumbbell Bar-Grip Sumo Squat FAQs
What muscles does the Dumbbell Bar-Grip Sumo Squat work?
The Dumbbell Bar-Grip Sumo Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Bar-Grip Sumo Squat?
Dumbbells.
Is the Dumbbell Bar-Grip Sumo Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bar-Grip Sumo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Bar-Grip Sumo Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Barbell Sumo Paused Deadlift, Barbell Sumo Deadlift and Barbell Sumo Squat.
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